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TUESDAY 200107

Warm-up:

Individual….

Row 500m
Crossover Symmetry

Group…

Coaches Choice…

 

Strength and Skill:

Every 90 sec for 6 sets for 9 minutes:

2 Weighted Pull ups building in weight

 

Fitness:

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Pull Ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 AbMat Situps

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Ring Rows

 

Performance:

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Mobility:

Mash Lats on Roller
Roll Posterior
LAX on Feet

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