• W2
Monday
A1. Russian Step Ups w/ KB’s in Front Rack, 3 x 12/leg, rest 30 sec b/w legs
A2. Rope Climb Legless, 3 x 1, rest 90 sec
+
4 min to Row 500m in less than 2 min, remaining 4 minutes is your rest
@ 4 min, start the following
3 rounds for time
100’ Bear Crawl
15 Wallball, 20#
7 Kipping Pull-Ups
15 Russian KB Swings, 53#
7 Toes to Bar
19:11

Tuesday
10 min @ moderate effort
Run 200m
12 DB Thrusters, 30#/H
12 Box Jumps, 24”
Rest 5 min.

  2 rounds
10 min @ moderate effort
Run 200m
15 V-Ups
15 Burpees
Rest 5 min

2 round
10 min @ moderate effort
Run 200m
10 Ring Push Ups
15 Air Squats

3 rounds

When I find my cardio this time I not going to loss it

Wednesday
A1. Barbell Single Leg Toe Taps @ 30X1, 3 x 8-10 each leg **I’ll show you these
8 with bar

A2. Strict Chest to Bar @ 30X1, 3 x 5-6, rest as needed

6

B1. Single Leg Double DB RDL @ 3010, 3 x 8-10/arm, rest 60 sec **25#+ each hand
8
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

Couldn’t get half way down

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

10 seconds
C2. HS Hold, 3 x 30 sec, rest as needed
30 second
Thursday
Row 500m @ 2:05/500m, rest 90 sec x 5 sets **i
Rest 4 min
15 min EMOM
1st- 17 Wallball, 20#
2nd- 5 Kipping Pull-Ups + 5 Burpee Box Jumps, 24”
3rd- 30 sec Jump Rope- practice some double unders
Rest 4 min

Row 2000m @ 2:15/500m  **do your best to hold this pace( late getting to gym don’t make it too 2000m row)


Friday
A1. Renegade Row, 3 x 10/arm, rest as needed **Do R Arm, then push up, then L arm, then push up. So 10 row’s each arm will be 20 push ups.
+
4 min to run 400m **goal is sub 2 min to allow 2 min or more of rest
@ 4 min mark, start 16 min AMRAP
10 Burpees
10 V-Ups
Run 60 sec


Got off late Saturday and was not able to do . Will attempt to do after church Sunday.