Friday November 22nd 2019

Friday

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds

Then…

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

Boom Lite

Warm-Up.
Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position

Followed by…

Three Sets:
Row x 30 seconds
Burpees x 5
Rest 30-60 seconds

Then…

A.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.