Workout

Week of 10/10

 

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DAY 1

Warm up
20 BW squats, monster walks, sqt-2-stand

Strength
4x
8 Bulgarian Split SQT/side
8 Dips

3x
6 Pullups
8 KB Jerks
10 Strict Abmat Sit Ups

Finish
2 KB Carry Medley (OH, Rack, Farmer)
20 Heavy swings/ side

 

DAY 2 

Warm up
5 min rope, ITWA, burpees, scorpions

Strength
3x
10 Bench press
10 KB BO Row

4X
10 BB Hip Ext
10 LM Twists
10 BW Squats (eyes closed)

Finish
8 min
10 LM Thrusters
8 Ball Slams
6 T2B

 

DAY 3

Warm up
line drills> high knees, butt kickers, quad stretch, leg kicks, inch worm, frog leaps

HERO WOD
"RANKEL" 20 Min
6 DL
7 GI Jane
10 KB Swing
200 Meter run
(Men=100K, Women=60K)

Finish
3X8 Four Corners

 

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