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Jeudi 06/02/2020

WARM-UP
1 ROUND

1:00 Bike
:30 Slam Ball Deadlift
:30 Groiners

Right into…

1 ROUND
1:00 Bike
:30 Slam Ball Push Press
:30 Cossack Squats
Right into…
1 ROUND
1:00 Bike
:30 Slam Ball Ground to OH
:30 Lunges

EXTENDED WARM-UP

3 SETS

50′ Slow Table-Top Bear Crawl (aka Quadruped)*
*5 Strict-Up Downs after each set.
1 Rep of Strict Up-Down is…
1 Air Squat Down
1 Sprawl Back to Plank
:01 Pause in Plank
1 Sprawl Up to Squat
1 Air Squat Up
(No Measure)

WORKOUT

5 SETS*

20 Slam Ball (20/10)
20 DB Suitcase Lunge (35/20)|(20/10)
20/15 Cal Bike
-Rest 2:00 b/t Sets-

*Athlete must pick any (2) sets of the (5) total and
perform 30 reps of the Slam Ball & 30 reps of the
Lunge. No change to Cals. For example, athlete
can choose Set 1 and Set 3 for the 30/30 or Set 2
and Set 5 for the 30/30 or any other combo. The
three remaining sets are performed as written.
(Score is Total Time)

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