Thursday 5.30.19

EMOM 10

6 Deadlifts (315#/225#)
3 Bar Facing Burpees

REST 5 Minutes, Then…

EMOM 10 

3 Hang Power Cleans (225#/155#)
6 Bar Facing Burpees

Above & Beyond

Cool Down

1 Minute/Leg, Single Leg Forward Fold
1 Minute/Arm, Twisted Cross
2 Minutes Child’s Pose with Shoulder Variation 

Strength

20 Minutes Reverse Sled Drag @ Bodyweight
*This should be a steady grind. 
**Adjust weight as needed to keep rest periods no longer than 10-15 seconds.

Endurance

On Assault Runner 

2 Rounds 
1 Mile Run
Walk 200m for Rest 
800M Run
Walk 200m for Rest
400M Run
Walk 200m for Rest

*Goal is to hold the SAME or slightly faster pace for the mile, 800, and 400 this week
as you did last week.
**This should be a sustained effort that you feel you could hold for another round if asked to do so.

Gymnastics

Horizontal Ring Row 10 X 10

Chelsea JungComment