Thursday, August 16, 2018

Performance
.
A) 15 min AMRAP:
250m Row
25 Wall Balls 20/14
.
B) Alternating every 90 sec for 4 sets of each:
20 Shoulder taps in Nose/Toes Handstand Hold
20 sec Hollow Hold/20 sec Arch Hold
.
Intermediate
.
A) 15 min AMRAP:
250m Row
25 Wall Balls 14/10
.
B) Alternating every 90 sec for 4 sets of each:
20 Shoulder Taps in Box Handstand Hold
20 sec Hollow Hold/20 sec Arch Hold
.
Fitness
.
A) 15 min AMRAP:
200m Row
15 Wall Balls 10/4
.
B) Alternating every 90 sec for 4 sets of each:
20 Shoulder Taps in Tall Plank
20 sec Hollow Hold/20 sec Arch Hold
.
FitCamp
.
Every 6 min for 6 sets:
400m Run
25 ABMAT Sit ups
20 DB Step Overs
.
**Every set is for time

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