Thursday 08.09.2018

POSTED ON August 8, 2018

Thursday | 08.09.2018

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Warm Up:
10 Groiners
50ft Samson Lunge
20 Bird Dogs
20min EMOM
1st min 15 Bent Knee Hollow Rocks
2nd min 1-2 Strict Handstand Push-ups + 3-5 Kipping Handstand Push-ups
3rd min 8 Wall Ball Candle Sticks
4th min 50ft Single Arm Walking Lunge
*switch the arm every round don’t do both arms on the
4th min.
Level 1 (RX)
1min Cal Row
1min Double Unders (must score 30 every round to be RX)
1min Weighted Sit-ups 25/15
1min Rest
Level 2 (Intermediate)
1min Cal Row
1min Double Under attempts
1min Weighted Sit-ups 15/10
1min Rest
Level 3 (Beginner)
1min Cal Row
1min Single Unders
1min Sit-ups
1min Rest
Cool Down:
3 Rounds For Quality
300ft Single Arm Carry L/R
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