Airdyne or row for 6 minutes continuous
Every 90 seconds sprint for 12 seconds (4 sets)
3 sets of 4 at 3131 Tempo
3 sets of 3 reps (reset at the bottom of each rep)
15-12-9-6-3
KB Snatch/arm 44/26
Box Jump Step Down 24″/20″
*coaches challenge 53/35 + work back up to 15
(15-12-9-6-3-6-9-12-15)
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike