Thursday
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 12:00…
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock reaches 24:00…
C.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Burpees
Boom Lite
A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
10 Strict Pull-Ups
Rest 4 minutes, and when the running clock reaches 12:00…
B.
Complete as many rounds and reps as possible in 8 minutes of:
24 Lateral Jumps Over Parallette
12 Wall Ball Shots
Rest 4 minutes, and when the running clock reaches 24:00…
C.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Burpees
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