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Down and Backs or 400m Jog

5 rounds: 

  • prowler one way 
  • :20 battle ropes 
  • :20 hollow rock or hold

 

Performance: 
Push Press: 3,3,3,3,3+ 

 

Every 2:00 x 5

  • 10-6 HSPU
  • 10 ring Rows
  • 10 T2B

 

Fitness:  

AMRAP 16 Minutes: 
10 Calories
then 3 rounds of: 

  • 5 Ring Row 
  • 10 Push Up/ Push press  
  • 15 Air Squat

 

Finisher: 2-3 sets

  • 10 tuck ups 
  • 20 sec side plank (each side)  
  • :30 sec weighted pillar plank