11/20 Tuesday

Warm-Up

3rnds: (continuous movement)

100m Row (Damper 10)

5 band pull aparts

5 band pass throughs

5 OH band pull aparts

5 band OH Squats

 

Fitness/XFitSport

10 minutes of work @ 75% effort:

500m Row

15 OHS @ 75/45lb

–5 min recovery

10 min @ 75%:

300m Row

10 Split Jerk @ 65/45lb – alternate legs each rep

-5min Recovery

10 min @ 75%:

:90sec Single Unders

10 Heavy MB Slams

15 Sit-ups

–5 min recovery

+

400m Prowler Push @ high/sustained effort (Prowler unloaded) – perform 10 burpees after every 100m