Thursday 4.18.19

AMRAP 8

10 Wall Balls (20#/14#)
50 Double Unders

Rest 2 Minutes

AMRAP 8

10 Wall Balls (20#/14#)
10/7 Cal Bike 

Above & Beyond

Cool Down

4 Minutes

1 Minute Straddle Legs Forward Fold 
1 Minute/Leg Single Leg Forward Fold
1 Minute Standing Straddle 

Strength

15 Minutes for Quality

Side Shuffles: 4 x 10M 
Walking Lunge: 20 Steps while Holding Light Dumbbells in Each Hand
Alternating Kossacks: x 10 

1 Arm Waiters Carry

50M/Arm with Light to Moderate Weight (100M total). 
*Keep your breathing rate under 5 breaths/20 seconds.

Endurance
Tabata Your Legs Off

(20 Seconds on 10 Seconds Off X 8 Minutes)
20 Seconds: Max Jumping Air Squats 
10 Seconds Rest 
20 Seconds: Max Jumping Alternating Lunges 
10 Seconds Rest 

Gymnastics

2 Sets 

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

Chelsea JungComment