Wednesday 6.9.21

Prep

Equipment Required: Plyo box, medium band 

1) 2 Rounds:

– 2 Spiderman Lunge each

– 2 Single Leg Upward Dog to Standing each 

2) 3 Rounds:

– 3 KB Windmill each 

– 6 Goblet Squats

– 9 Russian Swings 

3) Rowing Drills

A.

Every 5:00 for 5 sets

500 Meter Row

15 Russian KBS (70/53)

15 Landmine Thrusters (45/25)

– Goal: Challenging effort. You should have enough rest to repeat your level of output for all 5 sets. Track all splits, if your split time starts dropping you started out too hot.

B.

Reverse Crunch

3 x 12. Rest 60s.