Wednesday 04-25-18 C

Wednesday, April 25, 2018

Warm up

2 Rounds (8 Min)

1 Min Row

1 Min Assault/Ski

1 Min Run (Gym Perimeter)

1 Min Complex 4 Scap Push ups + 4 Shoulder Taps + 2 Push Ups

 

Coach Explains Workout and Demo Movements

 

Then Grab KB's (Proper Weight For All Movements)

Coach Leads/Directs Each Piece 

50m Farmers Carry (2 Laps Gym Perimeter)
8 KB Deadbugs (slow) @Single KB From Carry
4-4 Single Arm Ring Rows
8 Single Arm KB Swings @1/2 Rotation Switch Every 2
30 Sec Jump Rope Practice
8 Cal Row or 8 Cal Assault or 8 Cal Ski

 

30 Min AMRAP @Continuous Effort
100m Farmers Carry (2 Laps Gym Perimeter)
16 KB Deadbugs (slow) @Single KB From Carry
4-4-4-4 Single Arm Ring Rows
16 Single Arm KB Swings @1/2 Rotation Switch Every 2
60 Sec Jump Rope Practice
16 Cal Row or 8 Cal Assault or 8 Cal Ski

 

Score: No score today instead focus on your movement

Please reload