Wednesday, 2/25

Cash in…2x 400m run + 90 seconds rest

 

Basic

Every minute, on the minute, for 15 minutes:

Minute 1 – Goblet Squat x 10 reps @ 2111

Minute 2 – Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110

Minute 3 – Reverse Snow Angels x 12-15 reps (https://www.youtube.com/watch?v=ijr9vR9QLIM)

 

Five rounds for time of:

Run 400 Meters

15 Goblet Squats

 

Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

Tabata: 20 seconds of Hollow Rocks or Holds; Rest 10 seconds

 

Performance

Every two minutes, for 16 minutes (8 sets of):

Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

 

“Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65 lbs)

 

Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

Tabata: 20 seconds of Hollow Rocks or Holds; Rest 10 seconds

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