1.) Every 1:30 for 12 Rounds
Odd: 1 attempt Box Jump
Even: 3 Front Squat with 3 second pause on hole on 3rd rep @ 75%
note: working up to max height box jump
2.) Judy J.
9 minute AMRAP
25 Double Unders
15 Toes to Bar
5 Thrusters 115/85lb
then
6 minutes to establish 1RM Clean
3.) For 20 minutes complete ME Plank Holds
Every time you come out of plank complete:
20 4 count flutter kicks
20 4 count Mountain Climbers
Session 2:
– 5 rounds of 2 minute amraps with 2 minute rest
15/11 cal Assault Bike
3 Muscle Ups
– 5-5-3-3-1-1 Clean Extension
Note: concentrate on hips extending up and not out
– 5000m Row
Note: Males sub 2:00 pace, Females sub 2:20 pace stroke rate between 20-25