Sept 18, 2018

 

a) WARM UP:

  • Row for 2 mins

3 sets of:

  • Assault Bike x 20 seconds
  • 10 jumping jacks
  • :20 sec side plank R
  • :20 sec side plank L
  • 10 banded pull aparts with a 3 sec hold
b) STRENGTH:

Superset 4x –

  • banded hamstring curls x 20

Superset directly into:

  • 10 ring rows – elbows high and to the outside
c) WOD:

3 Rounds For Time:

  • 30/21 Calorie Row
  • 15 Box Jump Overs (24/20)
  • 7 Burpee Ring (or Bar) Muscle ups

 

d) ACCESSORY:

4 sets of:

  • Supinated Grip Strict Pull-Ups x 5 reps

Rest 60 seconds

  • 200 Meter Sandbag Carry (bear hug)
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