THURSDAY 10/1

julia
Wednesday, September 30, 2020 - 23:45

Thursday:

Warmup:

2:00 machine (sprint last :20)

40 jumping Jacks

30 Air Squts

20 pushups w/. Rotation

10 empty bar Thrusters

 

Conditioning 

For time 

15 Plank Up Downs

20 Half Burpee (chest to floor → feet to hands)

40 Cals (Row/Assault Bike / Ski erg) 

20 Pushups

15 Barbell Thrusters @75/55

40 Cal

 

*sustained pace

18 min cap

 

Accessory/ Core

3 x 

10 Plate Halos, each direction

10 OH Tricep Ext w/ Plate