Wednesday May 9, 2018

AM CARDIO

 

  1. Assault bike:

Every 2 mins x 15

10 Cal assault bike

10 Jump Lunge

 

PM WORK

Wednesday May  9, 2018

Title: WED- PUSH

 

  1. PUSH PRESS:

Establish a 2RM

Then:

5 x 2, 80% of bove.

 

B) END: EMOM 60

1 - Row 10 Cals + 30 DU

2 - 50Ft OH weighted walk + 15 Air squats

3 - 100m Run with sandbag or 200m run normal

4 - 10 Single arm swing (r) + 10 Heavy wall balls

5 - 10 Single arm swing (l) + 10 HSPU

6 - Rest

 

 

This is set up to test you..

Hold pace for as long as possible..

Be adaptable

DONT QUIT!!

take ownership.

 

C) ACC: 3 rounds:

25fft HSW

100ft front rack barbell walk, 80/ 55

25fft HSW

Rest as needed.

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