CoreFit:
rest 1 minute.
A2. DB Tripod Bent Over Row, 6-8 reps x 3 sets,
A2. DB Tripod Bent Over Row, 6-8 reps x 3 sets,
rest 1 minute.
DB Tripod Row:
B1. DB Bench Press Heavy @ 30×1, 8-10 reps x 3 sets, . Make sure to take 3s on the way down. Control!
rest 1 minute.
B2. DB Zotman Curls, 8-10 reps x 3 sets,
B2. DB Zotman Curls, 8-10 reps x 3 sets,
rest 1 minute.
C. Every Minute on the Minute x 10 minutes, Row 100-125 Meters @ 85%
If takes you 35 seconds, then rest 25 seconds
If takes you 35 seconds, then rest 25 seconds
Athletes may do this workout in the following order A,B, C or C,A,B.
CrossFit:
A. Push press - TnG build to a tough triple in 10mins.---no pause at shoulders
A. Push press - TnG build to a tough triple in 10mins.---no pause at shoulders
B. emom - 10mins
odd - ball slam x 8-10
even - thruster 100/65# x 6-8
odd - ball slam x 8-10
even - thruster 100/65# x 6-8
C. emom - 10mins
odd - KBS 70#/45# x 10
even - burpees jump touch 6" target x 10
+
Row 400m 95% effort
rest 4mins x 3
odd - KBS 70#/45# x 10
even - burpees jump touch 6" target x 10
+
Row 400m 95% effort
rest 4mins x 3
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