CoreFit:
A. Strict Press @ 30×1, 6-8 reps x 4 sets,
rest 1:00 between sets.
B1. DB Thrusters, 12-15 unbroken reps x 4 sets
rest 30 seconds.
B2. Pronated Pull Ups or Ring Rows, 6-8 reps x 4 sets,
B2. Pronated Pull Ups or Ring Rows, 6-8 reps x 4 sets,
rest 1:30
C. 3 Rounds for time of:
Row 400 Meters
15 Goblet Squats - moderate
Row 400 Meters
15 Goblet Squats - moderate
CrossFit:
Airdyne 60 calories
10 Squat Clean thrusters 135/85#
40 double unders
20 CTB chin ups
30 burpees
40 double unders
Airdyne 60 calories
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