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Warm Up: 

  • 200m Row 

  • 100 Jump Rope 

  • 50 Plank Taps or Punches 

  • 25 Hollow Rocks or Hold 

  • 12/12 Single Leg Glute Bridge

  • 6 Up Downs 

Performance:  3 sets: 
10 Barbell Back Rack Lunges 


For Time: 
800m Run 

  • Rest 3 Minutes 

600m Run 

  • Rest 2 Minutes 

400m Run 

  • Rest 1:00 

200m Run


Fitness: 3 x 10 
Front Rack Db Lunges 


EMOM x 16 Minutes: 

  1. 8/8 Single Arm Ring Row  or chainsaw 

  2. 10 Heavy Goblet Squats 

  3. :40 Plank Hold 

  4. :40 Bike


Cashout:  1-10 Sit Up/ Russian Twist 
10 Ankle Biters between sets