Thursday
A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 minutes
B.
In teams of two, partners alternate movements to complete 8 rounds for time:
50 Double Unders
Run 200 Meters
Row 200 Meters
Boom Lite
A.
Three sets of:
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
In teams of two, partners alternate movements to complete 6 rounds for time:
50 Single Unders
Run 200 Meters
Row 200 Meters
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