Wednesday, October 24, 2018

Performance
.
5×3 Push Press, every 2min
.
Buy In: 100 Double-Unders
.
Then,
.
3 Rounds For Time of:
20 C2B Pull-Ups
20 HSPU
400m Run
.
Cash Out: 100 Double-Unders
.
Intermediate
.
5×3 Push Press + 150m run, every 2min
.
Buy In: 100 Double-Unders
.
Then,
.
3 Rounds For Time of:
20 Pull-Ups
20 HSPU to ABMAT
400m Run
.
Then,
.
Cash Out: 100 Double-Unders
.
Fitness
.
5×5 Push Press + 150m Run, every 2min
.
Buy In: 150 Single-Unders
.
Then,
.
3 Rounds For Time of:
20 Ring Rows
20 DB Shoulder Press
300m Run
.
Then,
.
Cash Out: 150 Single-Unders
.
FitCamp
.
EMOM for 12min, alt between:
45sec weighted glute bridges
45sec side Plank
45sec side Plank
.
5 Rounds For Time of:
300m Row
20 Goblet Squats
20 Russian KB Swings
20 KB Push Press, 10 ea Arm
*every 3min complete 15 Weighted Sit-Ups*

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