Wednesday 8.14.19

"JT"

21-15-9

HSPU
Ring Dip
Push Up

*Retest from July 2nd

Above & Beyond

Cool Down

1 Minute/Side Twisted Cross
1 Minute/Arm Thread the Needle
1 Minute/Arm Saddle Legs, Eagle Arms

Strength

A1) 4 x 10-15 Back Squats

A2) 3 x 8-12 Front Squat

*Same weight for both
*No rest between exercises, 3 min rest between sets
*4 sets of Back squats and 3 sets of Front Squats (so finish the back squats)

B1) 3 x 10-12/Leg Front Foot Elevated Kettlebell Front Rack Reverse Lunge

B2) 3 X 12/Leg Banded Hamstring Curl [30X1]

*Laying face down on the ground, wrap a band around the upright of a rig and hook around your heel. Pull your heel to your butt and slowly lower foot back down, adhering to the tempo.

Endurance

SKI ERG

2 X 600M
*3 minutes rest between sets
*At benchmark pace

Gymnastics

EMOM 10

ODD: 6/4 Muscle Ups
EVEN: 20/14 Cal Row

Then...

Crossover Symmetry - Iron Cap

Chelsea JungComment