Monday
8/25
minutes 00:00-10:00
4 rounds
2 plate push shuttles
4 burpees onto plate
*each round add 4 burpees
Minutes 10:00-20:00
3 rounds
Run 200m
30 air squats
15 toes to bar
minutes 20:00-30:00
3 rounds
Echo bike 24/18 cals
75 Double unders or 90 single unders
*9 minute time cap for each
*plate push shuttle is down and back=1
Essentials
A. Take 15 minutes to complete 4 sets of the following
A1. Z-press @ 21X1 x8-10 reps
A2. Off set kb/DB carry 50m/side
A3. max crunches in 30 seconds
B. For time
8-16-24
alternating DB snatches
12-24-36
Ab mat sit-ups
8-16-24
Pull-ups or ring rows