Thursday
5 rounds for timeĀ
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
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-