Thursday, December 6th 2018

Stu

EMOM 30
10/8 Cal Bike
10 Weighted Sit Ups
12 Kettlebell Swings
14 Slam Balls
16 Wall Balls

Rx: 20/14 for SU and WB, 25/15 SB, 53/35 KBS
Fit: 14/10 for SU and WB, 15/10 SB, 35/25 KBS
Dyn: 10 for SU and WB, 10 SB, 25/15 KBS

Cooldown
5×5 Single-leg Romanian Deadlift (with KB)
5×5 Weighted Hanging Knee Raises

Sweat

Push Press Wk 5
3×3 w/ Empty Bar, 5 second descent
2×3 @ 60%
3 @ 70%
3 @ 80%
3×2 @ 85%
3 @ 70%

Sweat Ladder
Climb as high as you can in 20 minutes:
2 Sweaters
100m Run
4 Sweaters
100m Run
6 Sweaters
100m
Etc…

Tags: