Thursday- October 19th

October 19, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. (EVERYONE) Three sets of:
*Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
*Russian Step-Ups x 10 reps per leg
Rest 45 seconds
*Plank from Elbows x 45 seconds
Rest 45 seconds

 

 

B. For time:

Run 800 Meters

Row 1000 Meters

Run 800 Meters

 

 

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME): 

*SLOW 100m jog

*Hip Opener Leg Swings x 10 each way

*Inchworm x5

Stretch/Roll out for 60 seconds each

*Hips

*Posterior

*Pecs

 


*(Optional) Additional Strength Cycle: (To be peformed before A. or after C.)

Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes

 

 

 

 

 

 

 

 

 

 

 

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