Thursday
5 rounds for timeÂ
10 goblet reverse lunges @ 70/53
20 AB mat sit-ups
10 KB swings @ 70/53
rest 5 min
5 rounds for time
30 double unders
15 wall-ball 20#/14#
10 HR push-ups
+
Extra Credit:
DB bicep curl @ 2020 x10
Strict Dips/bench dips x12-15
x3 sets
rest as needed between sets
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe