Thursday

 Choose 1 Modality

Aerobic Work:

5 sets – Vary the order each set:

20 Dball Slams

20 burpees

20 Wt. Sit Ups

500 M Row

20 Blank Bar Thrusters

Rest 3:30 after every set

* Every set we are looking for the exact same finish time – Consistency is KEY

Strength Work:

A. 1L Bulgarian Split Squat; 3r/l x5 sets @ 30X1 – slight increase from last week

B. CGBP 3X3 @ 31X3 – slight increase from last week

C. Hang Power Clean – 2,2,2,1,1,1– slight increase from last week

+

18-12-6:

DB Seated Arnold Press

Dip (you choose variation that fits your ability)

Gymnastic/Core:

A. AbWheel Crawls – 10-12 gym Lengths

B1. DH2I – 3-5 reps reps

B2. 45 Sec Wall Sit (get to parallel) w/ DB’s in Rack Position; you choose wt.

X

4-5 sets; RAN – make sure you are fully recovered before you begin next set

+

EMOM: 20 mins

Min 1: 20 sec flutter kicks + 10 SuperMans

Min 2: Max Gym Lengths – 1A FC – Alt Arms every length – (Heavy)