General Warm-up Then.., Complete 4-5sets of: Elevated Glute Bridge -10r w:2 pause DB Floor Press @ 30X0; 15r Supinated BB Row @21X1; 8-10 reps KB Front Rack Rev lunges -8-10 total Chin-up or False grip ring rows – 6-8r Weighted Plank – 60sec Then.., Complete 3 Rounds of: 45sec Weighted Wall Sit AMRAP Russian Twists…
For Time: 100 Calories / Versa 1250ft 90 Russian KB Swings 70/53 80 Calories / Versa 1000ft 70 Push Press 95/65 60 Calories / Versa 750ft 50 SDHP’s 95/65 40 Calories / Versa 500ft 30 Toes-To-Bar 20 Calories/ Versa 250ft 10 Heavy D-Balls or 10 Muscle Ups or Rope climbs. I just want today to…
Hip Flow + mini band lateral walk 15 e/s Then.., Every 3 minutes, for 15 minutes ( 5sets) of: Back Squat *Set 1 – 3 reps @ 50% *Set 2 – 3 reps @ 60% *Set 3 – 3 reps @ 70% *Set 4 – 3 reps @ 80% *Set 5 – Max reps @…
AMRAP x 10mins @ 75% 10 DB Step ups 24/20 10 HR Push Up 30 Double Unders Rest 2mins AMRAP 10mins @ 75% Row 250m 15 Overhead squats 45/35 20 Deadbugs rest 2min AMRAP 10mins @ 75% .5 Bike 14 jumping Lunges :20 L-sit parallettes rest 2min AMRAP 10mins @ 75% 100ft versa climber 10m…
Warm-up A Then…, Row 500m x 6 Rest As Partner Works *each athlete rows 500m 6x Then…, Bench Press 65% x 10 70% x 10r x 2s Then…, 8min. AMRAP: 10 DB Skull Crushers 25/15s+ 10 Barbell Bicep Curls 45/35lb bar *Rest 20-30sec after each set
