Tuesday 4.2.19

AMRAP 12

12 Wall Balls (20#/14#)
12 Box Jumps (24"/20")

Above & Beyond

Cool Down

5 Minutes 

2 Minute Saddle Pose 
2 Minute Straddle Leg Forward Fold 
1 Minute Seal or Sphinx Pose

Strength

2 Rounds

1 Arm Shoulder Press x 6/Arm
* Rest at least 2 minutes. 

Then

Establish a 10 Rep Max 

1/Arm Shoulder Press

3 x 10

Romanian Deadlifts
Moderate weight, increase weight on each set if possible, your last set of 12 should be difficult.

Then

35 Reps 

Sumo Deadlifts
* Heaviest weight used on Romanian Deadlifts, perform all reps with a slower down/faster up tempo. Rest as needed, but as little as possible.

Endurance

For Max Calories 

2 Rounds on Bike or Rower 

1 Minutes On
1 Minutes Off
2 Minutes On
1 Minutes Off 
3 Minutes On
1 Minutes Off 
4 Minutes On
1 Minutes Off 
5 Minutes On
1 Minutes Off 

Gymnastics

3 sets 

25 Ring Rows
50 Russian Twist 
25 Scap Push Ups 

Chelsea JungComment