Thursday 5/13
Warm Up/Mobility
Warm-up
0:30 Ski
:30 Cardio of Choice
10 push ups
15 medball front squats (light)
10 box step ups
5 double dumbbell snatches (light)
:30 Cardio of Choice
10 push ups
15 medball front squats (light)
10 box step ups
5 double dumbbell snatches (light)
Metcon
Metcon (Time)
Partner Workout
35 Devil’s Press (50’s/35’s)
100 Wall Balls (20/14)
75 Box Jumps (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
100 Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
35 Devil’s Press (50’s/35’s)
100 Wall Balls (20/14)
75 Box Jumps (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
100 Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)
Strength
Snatch (1×1 10 Min to find a heavy )
Conditioning
Metcon (Time)
8 rounds
20/16 Calorie Ski
20/16 Calorie Bike Erg
-Rest 1:00-
20/16 Calorie Ski
20/16 Calorie Bike Erg
-Rest 1:00-
Finisher
Metcon
3 sets
20 Hollow Rocks
10 Dumbbell Hammer Curls (each side)
10 Lateral Box Step Up (each side)
20 Hollow Rocks
10 Dumbbell Hammer Curls (each side)
10 Lateral Box Step Up (each side)