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29 April 2020

26
Apr

29 April 2020

29 April 2020

Warm-up: 5:00 Aerobic cardio (1000m Run), 3 Sets: 10x Push up with rotation, 10x Supine Ring/ BB Row, 10x DB Thruster. 

Strength: EMOM: 10:00 – 4x Bench Press (50-60% – Focus on control through full ROM). 

Stamina: 4 Rounds, not for time: 20x Kneeling Single arm KB Strict Press (10/side), 100m Bear Crawl, 10x Strict Chin up with 2 sec. hold at top of of each rep. 

WOD: For time: 

  • 50x Box Jumps
  • *EMOM: 3x Burpee 
  • Rest 3:00
  • 50x Burpees
  • *EMOM: 3x Box Jumps

Cool Down: 4 Sets: 20x Hollow rock

 

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