General Warm-Up
200 Meter Ski Erg
200 Meter Row Erg
and then …
Two sets:
With 2.5 lb plates Y, T, W
Followed by…
Followed by…
Twice Through; (once with an empty bar, once with light build)
5 Landmine Press Right @ 1511
5 Landmine Press Left @ 1511
A.
Four sets:
Standing Single Arm Landmine Press x 8-10 reps (right) @ 1131
Rest 30 seconds
Standing Single Arm Landmine Press x 8-10 reps (left) @ 1131
Rest 30 seconds
Reverse Crunches x 15 reps
Rest 30 seconds
B.
4 sets for times (Every 5:00)
15 Calories of Echo Bike
20 Wall Ball Shots
15 Tuck Jumps
Goal: 90 seconds of rest per set