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Tuesday 10.3.17

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Staff from out level 2 last month

Run bike or row x 2:00

:30 each
Active Spider-Man
Push-up 2 downdog
Active Samson
Knuckledraggers

Two Rounds of
Calories x 10/8
Light kb swing x 10
Ring row x 10

Rx1
Every 5 minutes for 30 minutes (6 sets)
Alternating sets For time
Set 1 –
Row x 20/15 calories
Deadlift x 9
Box jump x 15

Set 2 –
Assault bike x 12/10
Box dip x 20
Abmat x 30

 

Rx2
Every 5 minutes for 30 minutes (6 sets)
Alternating sets For time
Set 1 –
Row x 20/15 calories (adv 25/20)
Deadlift x 9 (225/155#)
Box jump x 15 (24/20″)

Set 2 –
Assault bike x 12/10 (adv 15/12)
Ring dip x 10/8 (adv 12/10)
Abmat x 30 (adv GHD X 15*)

(* you can’t just be adv on ghd’s but not calories and dips;)