Thursday, July 25th 2024

WARM UP

2 Rounds

200m Run

12/9 Cal Ski/Row

then,

2x

:10 HS Hold

5 Push-Ups

*grab band

-Banded Side Lying Quad Stretch

*throw band on rig

-banded lat stretch

-banded Handcuff Stretch

10/10 Leg Swings

SWEAT DAY!!!

Every 4 Minutes x 3 Sets

3 Minute AMRAP

30/24 Cal Row or Ski

Max Rep Wall Walk of HS Walk (30′ Increments)

rest 3:00

@15:00

AMRAP x 20

800m Run

15 GHDs or 20 Ab Sit Ups

10 Dips (ring or bar) or 15 Pushups

*score is just part 2, not looking for a ton of intensity on part 1. Don’t feel the need to hammer the row/ski.

*goal on part 1 is to have at least 1 minute on WW or HSW. Cut cals if necessary.

*nice and steady on part 2. Getting some running volume with body weight movements.