Warm-up DrillsI. Run 800m
II. 3 Rounds of
10 x KB Turkish Get-ups (alt.arms)
10 x Walking Lunges
10 x Clapping Push-ups
III. Mobility
“Cryogenics for WordPress”
Work through the following Time Trial/max rep challenges below:
I. AQAP vs 4:00
Row 350m
Max Reps x DB Thrusters (50/35lbs)
Rest :30
Then…
II. AQAP vs 4:00
Row 350m
Max Reps x Sumo Deadlift High Pull (75/55lbs)
Rest :30
Then…
III. AQAP vs 4:00
Row 350m
Max Reps x Box Step Ups (50/35lbs)
Rest :30
Then…
IV. AQAP vs 4:00
Row 350m
Max Reps x Push Press (75/65lbs)
Rest :30
Then…
V. AQAP vs 4:00
Row 350m
Max Reps x Toes-2-Bar/K2E’s
Post reps per round to comments.
“Cryogenics For WordPress”
18/16/10/18/30
35# DB
75#
-Dubs
“Cyrogenics for WordPress”
20/21/4/22/16
55#/20#DB
TT1 – 20
TT2 – 30
TT3 – 10
TT4 – 40
TT5 – 20
For Time – 12:19
TT1 – 14 DB(35lb) hang clean thrust
TT2 – 35 KB(24kg) sdhp
TT3 – 14 DB(35lb) box step up
TT4 – 45 KB(20kg) swing
TT5 – 36 GHD
This one hurt like hell, lol!
“Cyrogenics for WordPress”
Row 250
20/29/12/22/20
10#/15#/15#
MrsSB