Tuesday 10.1.19

A.

Three sets of:

Bulgarian Split Squats x 8 reps @ 3010

immediately followed by...

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

Ab Wheel Rollouts x 8 reps @ 2111

Rest 60 seconds

For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition, you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

B.

For time:

Row 1000 Meters

immediately followed by . . .

Rounds of 21, 15, and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

EZ BURN

Every 5 minutes, for 20 minutes complete for time:

15/10 Calories of your choice

15 Burpees to a 45 lb plate

15 Box Jump Overs

15/10 Calories of your choice

Andrew Malek-Zadeh