-Warm up-
10 Minutes:
2 Rounds:
10 Slow V-ups
10 Superman back extensions
10 Slow V-ups
10 Superman back extensions
5 Minutes:
5 Rounds:
10 Double Unders
3 Push-ups
10 Double Unders
3 Push-ups
-Strength-
Dead-lift - Complete 7 reps every 1:30 for 7 rounds
Start at 50% and increase weight each round
Touch and go as long as possible.
-Conditioning-
EMOM for 28 minutes:
Minutes 1, 5, 9, 13, 17, 21, 25 - 15/12 calorie Row
Minutes 2, 6, 10, 14, 18, 22, 26 - 15 Burpees
Minutes 3, 7, 11, 15, 19, 23, 27 - 30 Double Unders
Minutes 4, 8, 12, 16, 20, 24, 28 - Clean & Jerk x1, increase weight each round
Minutes 1, 5, 9, 13, 17, 21, 25 - 15/12 calorie Row
Minutes 2, 6, 10, 14, 18, 22, 26 - 15 Burpees
Minutes 3, 7, 11, 15, 19, 23, 27 - 30 Double Unders
Minutes 4, 8, 12, 16, 20, 24, 28 - Clean & Jerk x1, increase weight each round
-Cool Down-
Sit-and-reach
Sit-and-reach
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| Legless Rope Climbs |
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