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Warm up: (10 min time cap)

3 Rounds

15 Burpee

15 KBS

:30 plank

Strength: Push Press + Split Jerk 

3x(2+1)

  • heavier than last weeks complex

Metcon: for time 

10-20-30-40-50

Russian KBS 70/53#

Pushup

  • 15 minute time cap

Rest 3

Tabata: 4 Rounds only 

Reverse Crunch

Straight into

Russian Twist (2 5# plates)

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Cardio Core

16 minutes to finish

5 Rounds

10 Pullup

10 DB cleans

immediately into

5 Rounds

10 Burpee

10 DB Push Press

Rest 5

16 minutes to finish

4 Rounds

500m row

25 Wall Ball 20/14#