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11 April 2019

11
Apr

11 April 2019

11 April 2019 

Warm-up: 800m Run to W. Alabama, then 21-15-9: Push up, V-ups or Ab Mat Sit-ups,  Arm haulers (https://sealfit.com/arm-hauler/) – these are 4 count swimmers essentially

Strength: Bench Press: 9-7-5-3: Increase weight each set.

Stamina: 5 Rounds, not for time: 20x Knee to elbow Push up, 20x Ball Slam, 20x DB Plank Row.

Work Capacity: 14:00 Ascending Ladder

  • 1x DB Burpee (30-35/15-20) – 1,2,3,4,5,6, etc. 
  • 2x Box Jump (24/20) – 2,4,6,8,10,12, etc. 
  • 3x Wall Ball (20/14) – 3,6,9,12,15,18, etc. 

Note:  Round 1 is 1,2,3, Round 6 is 6,12,18, plus any extras

Cool Down: 3 Sets 20 GHD Sit-ups

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