Thursday
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
B.
Against a 3-minute running clock…
20/15 Calories of Rowing/Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 6 minutes, and repeat for a total of three (3) sets.
Boom Lite
Warm-Up.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
Then…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)
B.
Against a 3-minute running clock…
20/15 Calories of Rowing/Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time
Rest 6 minutes, and repeat for a total of three (3) sets.
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