Thursday!
Warmup:
Row 500m then:
Two Steady Rounds:
10 Light Strict Press
10 Abmat Situps
60 Seconds Double Under Practice
A.
Five sets of:
Shoulder Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.
B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 Double-Unders
Boom Lite:
Warmup:
Same as above
A.
Three sets of:
Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Hollow Body Hold x 45-60 seconds
Rest 60 seconds
B.
For time:
Row 500 Meters
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs
immediately followed by…
Run 600 Meters
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