Monday, September 9, 2024

Monday

For total time

30 Hand release Push-ups

30 single arm DB hang clean and jerks @ 50#/35#

+

Run 800m

+

2 rounds

15 Hand release push-ups

15 single arm DB hang clean and jerks

+

Run 800m

+

3 rounds 

10 hand release push-ups

10 single arm DB hang clean and jerks

B. 3 sets for quality 

10 single arm DB bent over rows/arm 

Side plank 30-45 sec/side

18 DB skull crushers

Essentials

A. 12 min EMOM

Min 1: ring row/strict pull-up x6-8 @30×1

Min 2: double DB overhead walk 50m

Min 3: plank on elbows 30sec

B. For time:

75 jump rope

20 DB/barbell push press

30 front squats w/ bar/DB’s

20 DB/barbell push press 

75 jump rope