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Monday, February 26, 2024


A. EMOM 12 minutes

min 1- Echo bike 12/9 cals

min 2- 5 squat clean thrusters @ 135#/95#

min 3- Jump rope skill practice 40 seconds

(double unders, single unders, crossover single unders)

B. For time

3-6-9-12-15-18

Thrusters @ 95#/65#

Burpees

*Every 3:00 starting @ 00:00 run 200m

*Runs stop after the 12:00 mark


Essentials

A. 3 sets:

     12 DB bench press

     30 prone banded hamstring curls

     KB side bends x 10/side

B. For time:

Row 25/20 cal

20 double kb s2oh

20 v-ups or hanging knee raises

30 Double kb step-ups

20 v-ups or hanging knee raises

20 Double kb s2oh

Row 25/20 cal


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