Tuesday, September 3, 2019

Performance

E4MOM for 20 min
15/12 cal assault bike
45 double-unders

For time:
50-40-30-20-10
Russian KB swings, 70/53
Sit-ups

Intermediate

E4MOM for 20 min
13/11 cal assault bike
30 double-unders

For time:
50-40-30-20-10
Russian KB swings, 53/35
Sit-ups

Fitness

E4MOM for 20 min
10/8 cal assault bike
60 jump rope

For time:
35-30-25-20-15
Russian KB swings, 35/26
Sit-ups

Burn

With a continuously running clock

0-10 min
EMOM for 10 min, alternate between:
10 DB Bench press
10 DB rows

10-20 min
EMOM for 10 min, alternate between:
15 Barbell curls
15 DB skull crushers

20-30 min
EMOM for 10 min, alternate between:
20 v-ups
20 weighted glute bridges

A TRAINING EXPERIENCE LIKE NO OTHER

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