Monday

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A. Every 2 minutes for 5 rounds:

   10 Supine Row + 20s L Sit

B. Every 6 minutes, each round for time: 

1.  2 Rounds:

 12 Calorie Row

12 KB Swings (53/35)

2. 2 Rounds:

  12 Burpee Box Jumps

  12 KB Swings (53/35)

3. 2 Rounds:

  12 Thrusters (95/65)

  12 KB Swings (53/35)

 

Endurance 

3x800m Run (moderate pace)

Rest 2 minutes

3x600m Run (hard pace)

Rest 3 minutes

3x400m Run (max effort)

Rest 4 minutes