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Tuesday 10.10.17

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Run bike or row x 2:00

Foam roll legs
Pigeon pose
Couch stretch
Front rack stretch

Warm-up
Two rounds of
Run 200m
Walking lunge x 10
Fire hydrant x 10
Ab-mat x 15

Rx1
A. Every minute for 12 minutes
Minute 1 – goblet squat x 10
Minute 2 – Romanian deadlift x 10
Minute 3 – plank x :30-:40

B. Every 4 minutes for 16 minutes
Calories x (row 15/12) (bike 12/10)
Hand release push-ups x 15/12
Ring row x 10

Rx2
A. Every two minutes for 12 minutes (6 sets)
Front squat x 5 @70-75%
(Heavier then last week)

B. Every 4 minutes for 16 minutes (4 sets)
Assault bike x 15/12 (row 20/15)
Bench press x 10
Rope climb x 2 (leg less x 1)

Not prescribing a weight for bench press, work up to the heaviest you can, while still maintaining the parameters of the workout;)