@ 80 %
row 600/500 meters
20 push-ups
20 walking lunge steps
10 pull-ups
50 single jump rope reps
100 meter suit case carry @ 55/35 (50m right/50m left)
rest 4:00
@ 80%
run 400 meters
15 jump squats
15 burpees (no jump)
15 ring rows
15 sit-ups w/ 25/15# plate
run 400 meters
Performance
8:00 @ 80%
10 box jumps @ 24/20 (step-down)
15 russian kbs @ 55/35
20 burpees (no jump)
run 200 meters
rest 4:00
8:00 @ 80%
row 60 seconds
1 length lizard
10 toes-to-bar
10 squats w/1 kb in front rack @ 55/35
30 double unders
10 squats w/1kb in front rack @ 55/35
No comments:
Post a Comment