Friday, 4/10

Boss

Every 90 seconds, for 18 minutes (4 sets):

  • Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
  • Station 2 – 15 Tempo Push-Ups @ 1111
  • Station 2 – Supine Ring Rows x 10 reps @ 2111

Three rounds for time of:

  • Row 500 Meters/run 400
  • 24 Russian Kettlebell Swings (heavy)
  • 12 Box Jumps (20″)

 

Performance

Five sets of:

  • Deadlift x 6 reps
  • Rest 2-3 minutes
  • Build load over the course of the five sets.

“Christine”

Three rounds for time of:

  • Row 500 Meters/ run 400m
  • 12 Deadlifts (BW or 3/4 BW)
  • 21 Box Jumps (20″)

 

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