MONDAY

CORE WORK
100 hollow rock
*each time you break perform 10 superman extensions

WOD
(AMRAP in 15)
9 burpees over bar
12 thrusters
100 meter run

OPTIONAL DAILY EXTRA WORK
AEROBIC CAPACITY
2x 1000 meter row
REST 2:00 between sets
4x 500 meter row
REST 1:00 between sets
8×250 meter row
REST :30 between sets

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close