Wednesday, September 11, 2019

Performance

E4MOM for 16 min
500 meter row
50 Double-unders

AMRAP in 10 min
15/12 cal ski erg
20 push-ups
15 box jumps, 24/20

Intermediate

E4MOM for 16 min
450 meter row
35 Double-unders

AMRAP in 10 min
13/11 cal ski erg
20 push-ups
15 box jumps, 20/16

Fitness

E4MOM for 16 min
400 meter row
50 Jump rope

AMRAP in 10 min
10/8 cal ski erg
15 push-ups
15 box step-ups, 20/16

Burn

With a continuously running clock

E4MOM for 20 min
200 meter run
15 DB push press, each side
10 burpees

Rest 2 min

EMOM for 9 min, alternate between
45 sec work 15 sec rest
side plank, right
side plank, left
flutter kicks

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