Saturday, May 4, 2019

A. Warm up

ladder drills

hop drills

KB around the worlds

B. Part 1:

Minute 0-5:00

4 minute row or 750meters @ 90%

minute 5:00 - 20:00

amrap

10 DB hang power snatch

8 low box push ups or low bar

6 V-ups or tuck ups

4 cal run

Minute 22:00 - finish

4 minute row or 750meters @ 90-85%

C. Part 2:

finisher

30 DB curls

30 DB french press

30 front delt raise

30 reverse crunches

Kevin Glass216