Warm Up:
200m
100 Jump Rope
50 Plank Taps
25 Bird Dogs
12 Glute Bridge
6 V up or tuck up
Performance:
3-4 Sets Building in weight:
- 5/5 Single Leg RDL
- 7 Arnold Press
- 10 Low Row
Double EMOM
EMOM X 8
MIN 1- 7 DBL DB Snatches
MIN 2- 14 DB Suitcase Alt. Step Ups
-Rest 1:00-
EMOM X 8
MIN 1- 200m run
MIN 2- 14 DB suitcase Alt Reverse Lunges
Fitness:
3-4 Sets Building in weight:
- 5/5 Single Leg RDL
- 7 Arnold Press
- 10 Low Row
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
Station 1
Row 500m/400m
Station 2
20 Burpees or Thruster
Station 3
2:00 Max plank
(Every break= 10 sit Ups)
Station 4
2:00 Max Wall Sit
(Every Break = 10 Lunges)
3 ROUNDS FOR PUMP:
- 20 DB Curls
- 15 Push Ups
- 10/10 Single Arm DB Bent Over Rows