June 28th, 2019

A. 21-15-9 Cal Row Cal Bike B. 15 Minute AMRAP 40 Double Unders 25 Air Squats 10 Bent Over Row 10 Hand Release Push-ups 5 Front Squats (Light) C. 60 Cal Ski for time *5 Burpees every 15 Cals  

June 27th, 2019

Part A and B repeat each week. Track these metrics for progress A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps) SEE VIDEO DEMO 3 sets of 7 reps B. Barbell Hip Thrusts (see video demo) 3 sets of 12 reps C. Superset Movements x 3 sets each: Front-Rack Reverse Lunges x … Continue reading June 27th, 2019

June 26th, 2019

Recovery Day Workout A. 5 Rounds - continuous pace 10 Single Arm Hollow Body Press (R) 2 Turkish Get-ups (R) 6 KB Windmills (R) Repeat Left side B. 8 Rounds - Not for time Run 200m 30 Sec SA Plank/side 10 Alt Step-ups 50m Single arm OH walk