Thursday 4.11.19

Run 1 mile 


Then...


3 Rounds 

10 Strict Ring Dips 
20 Single Arm Kettlebell Thrusters (10/Arm) (53#/35#) 

Above & Beyond

Cool Down

6 Minutes 

1 Minute/Leg Calf Stretch on Rig
1 Minute/Arm Twisted Cross
1 Minute/Leg Lizard

Strength

Front Rack Box Step Ups

3 x 6 Leg @ Moderate Weight
*Perform all reps with a slower down/faster up tempo. 
**The box should be slightly above knee height, but if this is painful or impossible to perform without weights use a box below knee height and work up to that goal.

10 Minutes For Quality

Hollow Body Hold x 20 Seconds 
Side Plank x 20 Seconds/Side 
Superman Hold x 20 Seconds 

Endurance

FOR TIME

20/14 Cal Bike 
REST 3 MINUTES
500M Row 
REST 3 MINUTES
500M Ski 

Gymnastics

2 Sets 

Max L-Sit on Rings 
20 Dumbbell Front & Lat Raise 
*Same weight as last week.

Chelsea JungComment