Rookies:
4 rds:
20 split squat jumps
20 push-ups
15 wall balls
15 kettlebell swings
3 rds:
20 jumping jacks
20 alternating single-arm rows
15 ball slams
15 stability ball chest press
2 rds:
400m row
15 thrusters
15 leg raises
1 rd:
15 burpees
30 toe touches
Experienced:
Strength:
4 sets
6-8 DB Push Press
8-10 Goblet squat
8-10 Bent Over row
Conditioning:
AMRAP 10 minutes
5 ea renegade row
5 ea DB walking lunge
5 DB burpee
Finisher:
3-5 rds
5 ea DB snatch
10 hip extension (weighted, if appropriate)
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