Tuesday, October 8, 2019

Performance

Every 2:30 for 4 sets
10 back squats

For time:
Reps of 24-20-16-12-8
Front Rack Lunges (115/75)
GHD sit-ups

Intermediate

Every 2:30 for 4 sets
10 back squats

For time:
Reps of 24-20-16-12-8
Front Rack Lunges (95/65)
GHD sit-ups, to parallel

Fitness

Every 2:30 for 4 sets
10 back squats
150 meter run

For time:
Reps of 24-20-16-12-8
Front Rack Lunges (45/35)
AbMat sit-ups, double the reps

Burn

With a continuously running clock

0-12 min
Every 90 sec for 8 sets
12/10 cals ski erg

12-22 min
Every 75 sec for 8 sets
8 devils presses

22-30 min
EMOM for 8 min
20 Russian KB swings
20 push-ups

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