Saturday 8.17.19

"Fight Gone Bad"

5 Rounds

1 Minute Wall Balls (20#/14#)
1 Minute Push Press (75#/55#)
1 Minute Box Jump (24"/20")
1 Minute Sumo Deadlift High Pull (75#/55#)
1 Minute Row for Calories
1 Minute REST

Above & Beyond

Cool Down

2 Minute/Leg Couch Stretch
2 Minute Seated Forward Fold
1 Minute/Side Twisted Cross

Strength

A1) 2 X 10 Back Squat
*Heavy as Possible

A2) 2 X 10-12 Barbell Bench Press

* 2-3 minutes rest between sets
* No rest between exercises

B) Barbell Biceps Curls
Max Reps in 20 Seconds

Then, Drop Weight and Go Straight Into...

2 X Max in 60 Seconds

* Rest 2 minutes between sets

Endurance

2 X 500M SKI ERG

* 3 minute rest between sets.
* At benchmark pace.

Gymnastics

3 Sets

25 Tough Ring Push Ups
50' Handstand Walk for Quality
2 Minute Rest

Then...

Crossover Symmetry - Iron Cap

Chelsea JungComment