Tuesday

Tuesday

Choose 1 Modality

Aerobic Work:

Row 30 sec @ HIGH Effort – Track Calories so you can ensure consistency

rest walk 30 sec

AD 30 sec @ HIGH Effort – Track distance so you can ensure consistency

rest walk 30 sec

DU x 30 reps + 5 Burpees

rest walk 30 sec

x 15 sets

Strength Work:

A. BS 3x3 @ 30X1 –slight increase from last week;

B. Strict Press 3X3 @ 31X3 – slight increase from last week;

C. Good Mornings 3X3 @ 31X1 - slight increase from last week;

+

10-1

DB or KB Thrusters – Unbroken sets; rest as needed. - you choose wt.

* after ea unbroken set, complete 3 wall walks b/t

Gymnastic/Core:

A1. HSPU Lower Downs – 5 reps; RAN b/t reps; rest 30 sec after 5th rep

A2. Pull Up Negatives - 5 reps; RAN b/t reps; rest 30 sec after 5th rep

A3. Candle Sticks – 8-10 reps

Rest 3-4 mins b/t sets; you should feel fully recovered before you start your next set

X 4 sets

B1. Ring Row Archers ; 2-4 reps RAN b/t reps; rest 30 sec after last rep

B2. Wall Walk X 3 reps; RAN b/t reps; rest 30 sec after final rep

B3. Parallets – Balled Up Hold; 5-10 sec

Rest 3-4 mins b/t sets; you should feel fully recovered before you start your next set

X 4 sets

+

NFT

1000 M FC – Heavy

* every time you rest – complete 15 Air Squats and 8 Alt Jump Lunges