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Wednesday, 18 December 2019

17 December 2019 by 3 Comments

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

Row 500m

15 Clusters (95/63)*

10 Burpees-over-Bar

 

5 rounds for time

*Load should be 40-50% 1-RM thruster

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Lifting, Mobility, Monostructural

Comments

  1. Christa says
    18 December 2019 at 18:38

    28:53 Rx. Mentally tough…these long ones get me!

  2. sflynn says
    18 December 2019 at 19:19

    35:43 Rx.
    Slow and intentional rowing and burpees for me.
    That was the most volume I’ve done in a few weeks so we will see how the back feels tomorrow. Feeling good so far!

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