Thursday, December 12, 2024

A)Intensive intervals.

Part 1:

:30 DB strict press

:30 DB plank rows or you can do pull ups

:60 sprint on ski erg @ 95% effort [getting faster every :20]

rest :90

x3 rounds

Part 2:

:30 Rope climbs or rows

:30 ring push ups or reg. push ups

:60 Run - getting faster every :20

rest :90

x3 rounds

B)OTM for 9:00

1 = :30 SB goblet carry

2 = :30 FC @ heavy ass weight

3 = :60 alternating sled pushes