Tuesday, 12 January 2016


Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 20 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land

Thruster 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 16 mins: Row (calories)s and Thrusters
Every 1 min for 16 mins, alternating between:
Row (calories)s
1 min Thruster, 40/20 kg
Rest 1 min

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