A1. Side Bridges 18 seconds/each side x 3 sets
rest 1 minute.
A2. DB Powell Raises @ 30×1, 6-8 reps/each x 3 sets. https://www.youtube.com/watch?v=BxK60HYw760
A2. DB Powell Raises @ 30×1, 6-8 reps/each x 3 sets. https://www.youtube.com/watch?v=BxK60HYw760
rest 1 minute.
B.
AMRAP 15 Minutes
Row 250 Meters
7 Burpees
*if coming tomorrow morning* :
AMRAP 15 Minutes
Row 250 / Airdyne
5 wall balls
5 ball slams
CrossFit:
A. Back Squat @30X1; 2, 2, 2, 2; rest as needed
Row 250 Meters
7 Burpees
*if coming tomorrow morning* :
AMRAP 15 Minutes
Row 250 / Airdyne
5 wall balls
5 ball slams
CrossFit:
A. Back Squat @30X1; 2, 2, 2, 2; rest as needed
B. emom - Power Clean and jerk not TnG x 2- 5mins 65-75% of 1rm. Build quickly to number then go.
C.3 rounds for time
7 thrusters 95#
7 burpees over barbell
+
AirDyne 1min 90% 1min rest x 3
+
+
AirDyne 1min 90% 1min rest x 3
+
z1 5-10 minutes
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