Call Us: (713) 304-0009

26 December 2016 – My advice is very simple; if you want something, work your ass off for it.

26
Dec

26 December 2016 – My advice is very simple; if you want something, work your ass off for it.

DSC08684

 

Warm-up:  800m run, 2 rounds: 25m walking lunge, 15x jumping air squat, 10x Burpees

Strength: Overhead Squat: 3×9 @ 55%

Work Capacity: 2 Rounds for time:

  • 50 cal. Row
  • 40x Burpees
  • 30x KB Swing (55/35)
  • 20x Pull up
  • 800m Run

Scalable to 2 Rounds for time:

  • 25cal. Row
  • 20x Burpees
  • 15x KB Swing (55/35)
  • 10x Pull up
  • 800m Run (no scale here)

Cool Down:  Plank Holds Center/Right/Left 1:00 on/off

 

No automatic alt text available.

 

 

Leave a Reply