Updated: Jan 21, 2019
Warm up: Rope tabata (4 min, work for 20 sec, break for 10 sec)
• THEN •
2 rounds
20 plank jacks
10 seated toe touches
Strength: Thrusters
10 min EMOM 4 reps, up Weight every 2 minutes
work out of the day
5 rounds
10 band -OR- ring pulls
20 Superman’s
10 thrusters
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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