Thursday 12/5/19

A.

Every 90 seconds, for 18 minutes:

Station 1 - Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 - Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 - Supine Ring Rows x 8-10 reps @ 2111

Station 4 - Strict Toes-to-Bar x 8-10 reps @ 3011

B.

Every 5 minutes, for 15 minutes for times of:

400 Run or 500 Meter Row

10 Single-Arm Dumbbell Push Press* (left side - 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side - 55/35 lbs)

20 Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

EZ BURN

Two sets of:

50/35 Calorie Assault Bike

60 Double-Unders

30 Barbell Thrusters (20/15 kg empty barbell)

15 Bar-Facing Burpees

Rest 90 seconds

Andrew Malek-Zadeh