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12 February 2020

3
Feb

12 February 2020

12 February 2020

Warm-up:   W Alabama Run, 3 Sets: 15x Russian KB Swing, 20x Jumping Air Squat, 10x Barbell Good morning (please do not drop empty bars)

Strength: Deadlift: 4X8 (increase weight from last week). 

Stamina: 4 Rounds, not for time: 50x Jumping lunge, 20x Arch Ball Slam, 200m Buddy Carry.

Work Capacity: 2 Rounds, for time: 

  • 50/40 Calorie Row
  • 40x Kettle Bell Swing (55/35)
  • 30x Wall Ball (14/10)
  • 20x Box Jump (24/20)
  • 10x Burpee Pull ups

Cool Down: 3 Sets: 20 Russian Twists with a Plate, 10 V-ups, Rest Between Sets

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