Warm up
3 rounds of:
12 cal row
5 ring rows
5 yoga pushups
Gymnastics
12 min to perform 3-4 sets of:
30 sec low ring support hold (hold at the bottom of the dip)
10 weighted hanging knee raises (DB between feet)
10 bent over rows (barbell or double DB)
Endurance
For time
33-27-21-15-9 reps of:
Calories row
Burpee broad jumps 3 ft. (1 & 1/2 squares of the floor mats)
-- then:
Run 1 mile
Time cap: 26 min
Note: perform burpee broad jumps going back and forth over 1 & 1/2 squares of the floor mats.
One mile run is 3 laps around the block + to the corner of York ave / 86th street.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squat
7 sets x 5 reps @ 75%-80%
Goal: Begin at 75% of 1RM & increasing weight each set to finish at 80%.
Accessories
3-4 Rounds (20mins)
6/leg Barbell Back Rack Reverse Lunge @ 40%-50% todays weight
8/leg Single leg single DB Romanian Deadlifts @ 8 RPE
10 Banded Spanish Squats
15 Hanging Strict Knee Raises