Thursday 4.4.19

10 Rounds (30 Minute Time Cap) 

200M Run
10 Dumbbell Burpee Box Step Overs (50#/35#)

Above & Beyond

Cool Down

5 Minutes 

1 Minute/Arm Twisted Cross
30 Second Down Dog 
1 Minute/Arm Twisted Cross 
30 Second Down Dog 

Strength

 2 Sets 

15 Barbell Glute Bridges 
12/Leg Reverse Lunges, Moderate Weight/Hand

Then

At Steady Pace 

30 Turkish Get Ups (70#/53#)
*Every 3rd rep do 6 Single Arm Kettlebell Push Press on that arm, then switch arms.

Endurance

ON ASSAULT BIKE 

10 Minute Interval

10 Second Sprint
20 Second Rest
10 Second Sprint 
20 Second Rest 

Rest 3 Minutes

8 Minute Interval
10 Second Sprint
20 Second Rest
10 Second Sprint 
20 Second Rest 

Rest 3 Minutes

6 Minute Interval
10 Second Sprint
20 Second Rest
10 Second Sprint 
20 Second Rest 

Gymnastics

2 Sets 

Max Unbroken Strict Ring Dips 
2 Minute Forearm Plank 
20 Dumbbell Front & Lat Raise 

Chelsea JungComment