Friday 3/31/17

• A lot of conditioning this week. Hang in there. We will resume more strength training next week. Wanted to give the barbells and Oly lifts a break after the OPEN.

A. Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 50 Double Unders + 20 Wall Balls (30/20 lbs)

Station 3 – Row or Run 400m

Station 4 – 15 Chest-to-Bar Pull-Ups + 10 Strict Handstand Push-Ups

 

Optional Accessory Work done after class

Four sets of:

100-Foot Heavy Sandbag Carry (Bear Hug)

– Rest 2 minutes

100-Foot Farmer’s Carry (as heavy as possible without stopping)

– Rest 2 minutes

 

And/or

 

Three sets of:

40 V-Ups

– Rest 15 seconds

60 Second Prone Plank Hold

– Rest 15 seconds

45 Second Side Plank Hold (Left)

– Rest 15 seconds

45 Second Side Plank Hold (Right)

– Rest as needed