Friday
A. Take 12 minutes to complete 3 sets of the following
A1. Farmers walk 100m @ 70#/53# per hand
A2. Flat DB bench press @ 30X1 x8-10 reps
A3. Plank on elbows 45-60 seconds weighted
B. 9 minute AMRAP
2-4-6-8-10…
HR push-ups
Front Rack reverse lunges @ 95#/65#
Toes to bar or v-ups
Essentials
Take 12 min to complete the following:
Front squats x4 reps + back squat x8 reps
*goal is to be heavier than our 5/10 sets
*rest at least 90 b/t sets!
+
B. Minutes 0:00-10:00
4 rounds
50ft DB by side walking lunge
5 devils press
*8 min time cap
Minutes 10:00-20:00
4 rounds
Echo bike 10/8 cals
4 supine rope climbs
*8 min time cap