Monday
No 6:30pm class this Thursday, October 31.
A. For time
Run 600m
20 single arm DB hang clean and jerks @ 70#/50#
30 burpees
40 DB goblet squats
30 Pull-ups
20 single arm DB hang clean and jerks
Run 600m
Extra Credit
3 sets
18 bent over DB reverse flys
30 banded tricep pushdowns
Essentials
A. Essentials
For time
Run 200m/ bike or row 12/10 cals
2 rounds of complex
Run 300m 14/12 cals
4 rounds of complex
Run 400m 16/14 cals
5 rounds of complex
*1 round of complex is
3 Hang Power Cleans
5 Push-ups
7 air squats
+
Extra Credit
2-3 sets
15 DB bicep curls
15 DB overhead tricep extensions