Thursday, July 7, 2022


A. 4 sets for total time

    10 Burpees over DB lateral

    20 alternating DB snatches @ 50#/35#

    400m run

    80 Double unders or single unders

rest walk exactly 2:00 btw sets

start with DU and work up the list on sets 2 and 4

+

Extra Credit:

Complete 3-4 sets of the following:

Alternating DB hammer curl x10 reps/arm

15 single arm banded tricep pushdown per arm

157 views0 comments

Recent Posts

See All

For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#

A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @

A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-