Saturday, June 2, 2018

WARM-UP:
400-meter run 
20 push-ups 
20 bent-over dumbbell rows 
20 dumbbell shoulder presses
20 ring rows
400-meter run 

CONDITIONING:
Advanced and Intermediate
AMRAP in 15:00
10 bench presses, 1/2 body weight 
10 pull-ups 
200-meter run 

Beginner
AMRAP in 10:00-15:00
10 bench presses, 1/4-1/3 body weight 
5-10 ring rows 
100-200-meter run 

-then-

4 x 300-meter ski sprint 
Rest 1:00 

MOBILITY: 
Yoga

Comments

  • w/Big D
    5 rds
    12 wide-grip lat pull-downs, 100#/110#
    12 T-bar rows, 100#
    25 oblique crunches each side
    30 banded triceps press-downs
  • 5 x
    2 x 10m heavy prowler 240# x3, 260, 280#
    3 heavy good mornings 135#, 145x3

    17:39, including foot slip and rolling around on the pavement. Next time move the prowler to not run across that spot.

    Then quickly too:
    5 minute amrap
    5 front squats 65#
    5 jumping squats
    8 rounds and 3 squats, I think

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