Pump, Hinge, Sprint

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Wednesday Jan 3rd:  

Warm Up:  
EMOM:  6 min
45 sec each move:

  • Jump rope 
  • Rope Slam 
  • Ring Row 

 

15-12-9-6-3 

bench press/ Db floor press 

21-18-15-12-9

Russian swing 70/ 53 

2 way prowler between each set 

*Hardin = plate push/ seal walk 

CASHOUT:   AB Challenge
4 rounds 30 seconds each move:  

  • sit up
  • leg raise 
  • plank 
  • Mountain climbers