Tuesday, July 2, 2019

Performance

4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Weighted Hip Extension

4 Rounds For Time of:
25 Push Ups
50 Double Unders
250m Row

Intermediate

4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Hip Extension

4 Rounds For Time of:
25 Push Ups
25 Double Unders
250m Row

Fitness

4 Rounds, every 2:30min:
8 Bench Press
10 DB Bent Over Rows
12 Hip Extension

4 Rounds For Time of:
20 Push Ups
60 Single Unders
200m Row

Burn 🍑

With a continuously running clock

E3MOM for 9 min
10 Single leg hip thrusts
10 eccentric single leg hip thrust (2 up/1 down)
10 B-stance hip thrust
10-sec pause single leg hip thrust (at the top)

Rest 1 min

EMOM for 9 min, alternate between:
8 bulgarian split squats
8 reps of 3 goblet pulse front squats plus 1 front squat
45 sec plank

Rest 1 min

AMRAP in 10 min
200 meter run
25 air squats

A TRAINING EXPERIENCE LIKE NO OTHER

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