“Before and After”

 

Conditioning:

“Row in, Blast out”

1000m Row

…then

3 rounds of:

9 Ring push-ups

15 GHD Sit-ups

21 Box Jumps (30/24″)

…now

15 Body Blasters*

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

Compare to Tuesday, 04 October 2016

 

Strength:

Push Press

3 reps @ 70%

3 reps @ 75%

2 reps @ 80%

2 reps @ 85%

1 rep @ 90%

1 rep @ 95%

1 rep @ 95%

 

For Quality

 

Flexibility/yoga poses:

Thread the Needle – 1:00/side

Twisted Monkey – 1:00/side

Pigeon – 1:00/side

Reclined Spinal Twist – 1:00/side

 

 

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