Wed, Apr 24, 2019

by
Warm-up • 20 cal Air Bike 2 rounds: • 10 Band Pull-a-parts • 10 Band Passthroughs • 10 Band Overhead Squats 2 rounds: • 10 Cossack Side Lunges • 10 Prone Scorpions (face down) • 10 Supine Scorpions (face up) Strength Bench Press • 3 sets of 5 reps, work up to 80% of 1RM Slow Tempo Strict Pull-up • 3 sets of 5 reps Core 6 rounds: • 20 sec MedBall Russian Twists • 10 sec Rest • 20 sec Flutter Kicks • 10 sec Rest Conditioning For time: • 500 m Row • 50 Pull-ups • 500 m Row • 50 Dumbbell Thrusters 30/20# • 500 m Row