W1

Wednesday

A1. Banded Single Leg Box Squats @ 30X1, 3 x 8-10 each leg **I’ll show you these

Watched video hopefully done right

A2. Strict Chest to Bar @ 30X1, 3 x 4-5, rest as needed

5

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec

15lbs class was using other DB’S

B2. Strict HSPU’s, @ 20X2, 3 x 4-5 reps, rest 90 sec **note whether you can get head to ground if I don’t see you

Head don't get to ground

C1. L-sit Hang from Rope at top of Pull-Up, 3 x 10-20 sec, rest as needed

15 Seconds with rest

C2. HS Hold, 3 x 30 sec, rest as needed

Last set wrist starting to hurt

Thursday

Row 500m @ 2:05/500m, rest 90 sec x 3-5 sets **if you can’t hold pace, stop but get minimum 3

5 sets

Rest 3 min

15 min EMOM

1st- 15 Wallball, 20#

30 sec each 

2nd- 5 Kipping Pull-Ups + 5 Toes to Bar + 5 Burpees

Only got to Burpee 2 time

3rd- 30 sec Jump Rope- practice some double unders

Rest 3 min

Row 2000m @ 2:10/500m

9:21

Friday

A1. L-sit Strict Pull-Up @ 20X2, 3 x 4-6 reps, rest 90 sec **2 sec chin over bar hold

6 reps

A2. Ring Dips @ 20X2, 3 x 4-6 reps, rest 90 sec **add weight if possible

6 reps no weight add

+

4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest

2 min on 400m run

@ 4 min mark, start 16 min AMRAP

10 Box Jumps, 24”

10 Clapping Push Ups

20 Walking Lunges

10 V-Ups

3+30