EQUIP: KB (53/35)(Rx+: anything heavier; Erin: 44#), Jump Rope, Rowers, Pull-Up Bar
WARM-UP:
*Active Stretch
-then:
*400m Run
3 Rounds -
*10 x Weightless OHS
*10 x alt. Weightless OH Lunge
*10 x Push-Up + Windmill
45 Min. Work Period:
-Complete the following for time
-If you finish before the 45:00 mark, start over at half the distance and half the reps (get as far back through it as possible before time is called)
For Time:
*1000m Row
*25 x KB OH (Walking) Lunge - Right Arm
*25 x KB OH (Walking) Lunge - Left Arm
*50 x KB Swing
*800m Run
*25 x KB OH (Walking) Lunge - Right Arm
*25 x KB OH (Walking) Lunge - Left Arm
*50 x Burpee
*200 x Double-Under (sub: 200 Singles + 100 Lateral Hop over KB)
*25 x KB OH (Walking) Lunge - Right Arm
*25 x KB OH (Walking) Lunge - Left Arm
*50 x KB Bottom-Up Thruster
*400m Backward Run
*25 x KB OH (Walking) Lunge - Right Arm
*25 x KB OH (Walking) Lunge - Left Arm
*50 x KB Sumo Deadlift High Pull OR Ball Slam OR Wall Ball
FINISHER (from Tues):
-We’ll do this all together as a group (1/2 do T2B 1st, 1/2 do V-Up 1st)
5 Rounds for Time -
*100m Run
*10 x T2B
*100m Run
*10 x V-Up
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