Thursday – 9/21/17

Warm-Up
2rnds (10min cap)
Russian Step-Ups x 8/leg (body weight)
Clamshell Plank x 20sec/side
Plank to push-up x 8 (4/side) (set plate on low back if possible)
Front rack reverse Lunge x 8 steps

(20min Cap)
A1. RNT DB Reverse Lunge; 8/leg x 4 sets, rest 45sec
A2. Bench Glute Bridge Alternating DB Chest Press; 10-12 reps x 4 sets, rest 45sec
A3. Single Arm Ring Row@ 2111; 8-10/arm x 4 sets, rest 45sec

B. Choose an option below:

B1. Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
*Perform as many rounds as possible in 3 minutes, then rest 90 secondsbetween sets and pick up where you left off to start the next round. Score total number of rounds completed.

B2. Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
*Perform as many rounds as possible in 3 minutes, then rest 90 secondsbetween sets and pick up where you left off to start the next set. Score total number of rounds completed.