Warm Up: 5 mins Cardio | Coach Led Warm Up | Mobility
Rx Workout: For Time (80/55 – 20/12.5)
800 – 700 – 600 – 500 – 400 – 300 – 200 – 100m
Row / Ski / Bike (x2)
24 – 21 – 18 – 15 – 12 – 9 – 6 reps
Deadlift
6 – 9 – 12 – 15 – 18 – 21 – 24 reps
DB Push Press
Scaled Workout: For Time (60/40 – 15/9)
800 – 700 – 600 – 500 – 400 – 300 – 200 – 100m
Row / Ski / Bike (x2)
21 – 18 – 15 – 12 – 9 – 6 – 3 reps
Deadlift
3 – 6 – 9 – 12 – 15 – 18 – 21 reps
DB Push Press
Burpee Challenge: 2 minutes on / 1 minute off
Rx – x 4 sets
Scaled – x 3 sets
Foundation – x 2 sets
Core / Cool Down: Coaches Pick
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