Friday 7.19.19

3 ROUNDS

30 Jumping Air Squats
20 Push Ups
10 Bar Muscle Ups

Above & Beyond

Cool Down

Accumulate 3 Minutes in a Standing Straddle

Strength

A) 5 Rounds

10 Good Mornings
10 Single Leg Romanian Deadlifts (70#/53#)

B) 5 X 25 Reverse Hypers (25% of 1RM Back Squat)

Endurance

ROW

3 Minutes Row at Easy Warm Up / Warm Down Pace

10 Jumping Air Squats
30 Second Row @ Max Effort
30 Seconds of Recovery Air Squats at a Very Slow Pace (just keep going

NO REST

2 Minute Row at Easy Pace
10 Jumping Air Squats
30 Second Max Effort Row
40 Seconds of Recovery Air Squats. Very Very Slow.

NO REST

90 Second Row at Easy Pace
10 Jumping Air Squats
30 Second Row @ Max Effort
50 Seconds of Recovery Air Squats

NO REST

60 Second Row at Easy Pace
10 Jumping Air Squats
30 Second Row @ Max Effort
60 Seconds of Recovery Air Squats

DONE

Gymnastics

Accumulate 50 Strict Ring Dips

Chelsea JungComment