4 sets of:
A1. Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
A2. Supinated pull-up x 6-8 reps --use minimal band assistance
Rest 45 seconds
A3. Plank Hold x 45 seconds
Rest 45 seconds
10 minute AMRAP:
Dumbbell Ground to Overhead x 5 reps
Push-Ups x 10 reps
10 minute AMRAP:
135/75 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
Dumbbell Ground to Overhead x 5 reps
Push-Ups x 10 reps
CrossFit:
4 sets of:
A1. Barbell Forward Lunges x 10 steps/leg @ 1010 ---go as heavy as possible with tempo
Rest 90 seconds
A2. Ring Dips x Max Reps
Rest 90 seconds
+
4 sets of:
A1. Barbell Forward Lunges x 10 steps/leg @ 1010 ---go as heavy as possible with tempo
Rest 90 seconds
A2. Ring Dips x Max Reps
Rest 90 seconds
+
10 minute AMRAP:
135/75 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
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