Workout of the Day
A. 3×6 Back Squat
B. Bent over BB Rows 4×6 @22X1
B2. 4xMax Hang on rope (chin over hands)
C. 3 Rounds
10.10.10 UB Double Unders or 30.30.30 UB Singles
10 DB Push Press 40/25
200m Sand Bag Run
Competition
AM
A) AsBike
15sec @ 80%
45sec @ 50%
X 10min
B) AB
30 @ 80%
30 @ 50%
X 10min
C) AB
40 Sec @ 80%
20 Sec @ 50%
X 5 Min
PM
A. FSqt
3-5 @80
3-5 @85
3×2-4 @87.5
2×2 @90
B. Thrusters (135/95)
5.5.5.5.5 rest :15
C. Condo
Sets 1,3,5,7
Row 300m
Max HPS (until drop)
Max HSPU
Sets 2,4,6,8
Run 200m
Max OHS (until drop)
Max C2B
2 min clock
**rest 2min