Monday
A.
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 rep @ 85%
*Sets 5-8 – 1 rep @ 90%
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
Boom Lite
A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
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