Monday, September 30, 2019

Performance

Every 90 sec for 6 sets
5 Front squats

50-40-30-20-10 reps for time of:

GHD sit-ups
Wall-ball shots

Intermediate

Every 90 sec for 6 sets
5 Front squats

45-35-25-15-5 reps for time of:

GHD sit-ups to parallel
Wall-ball shots

Fitness

Every 90 sec for 6 sets
5 front squats
150 meter run

40-30-2010 reps for time of:

AbMat Sit-ups
Wall-ball shots

Burn

With a continuously running clock

EMOM for 12 min
15/12 cal row
20 rower pike to press
25 glute bridges

Rest 3 min

EMOM for 15 min
15 DB bicep curls
30 Band tricep extensions
15 Barbell bent over rows

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