25 min Stretch!!
OPTIONAL ACTIVE RECOVERY
AMRAP 25:
Buy-In: 5,000m Row
Directly Into...
AMRAP With Time Remaining:
thrusters 75/55
MODIFICATIONS
5,000M ROW
- 4,000m Ski
- 10,00m Bike
- 4,000m Run
- 3,000m Air Run
WALLBALLS
- Reduce Reps
- Reduce Target
- Sub Single Dumbbell Thrusters (DB Held Across Chest)
- Air Squats
VARIATION B
15 Minute 12 db alternating 1arm snatch 50/35 6 Goblet Squats, 50/35 30 Double Unders/45 skips – After each round, add 30 Double-Unders
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
