Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
For time:
200 Double-Unders
400 Meter Run/Row
40 Deadlifts (185/125 lbs)
400 Meter Run/Row
30 Power Snatches (95/65 lbs)
400 Meter Run/Row
20 Thrusters (95/65 lbs)
400 Meter Run/Row
10 Bar Muscle-Ups (20 Chest-to-Bar Pull-Ups)
Boom Lite
Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
For time:
200 Single-Unders
400 Meter Run/Row
40 Single Kettlebell Sumo-Deadlifts (heavy)
400 Meter Run/Row
30 Alternating Single-Arm Dumbbell Snatches
400 Meter Run/Row
20 Dumbbell Thrusters
400 Meter Run/Row
10 Strict Chest-to-Bar Pull-Ups
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