Thursday, January 7, 2020
A. 3 sets of the following:
8/leg rear food elevated split squat @ 30X1
20-25 ghd sit-ups
B. 3 rounds for time
Row 250m or AB 12/10 cal
15 kettlebell swings 53,35
25 no push-up burpees
15 kettlebell swings 53,35
Run 200m
A. 3 sets of the following:
8/leg rear food elevated split squat @ 30X1
20-25 ghd sit-ups
B. 3 rounds for time
Row 250m or AB 12/10 cal
15 kettlebell swings 53,35
25 no push-up burpees
15 kettlebell swings 53,35
Run 200m
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H