Warm Up: 5 mins Cardio | Individual Warm Up | Mobility Work
Rx Workout: (24/20 – 102/75)
Every 20 secs x 20 reps: Back Squats @ 70 – 80%
For Time: Work down the exercises and then back up finishing on Cal Row.
35 Cal Row
35 Box Jumps
35 Deadlift
35 WBS
35 Ring Dips
Scaled Workout: (20/16 – 85/60)
Every 20 secs x 20 reps: Back Squats @ 70 – 80%
For Time: Work down the exercises and then back up finishing on Cal Row.
25 Cal Row
25 Box Steps
25 Deadlift
25 WBS
25 Rig Dips / Negative Ring Dips *
** If shoulder injury narrow DB Bench Press (22.5/15 scale to suit)
Burpee Challenge: 20 secs on / 10 secs off. Continue until you hit …
Rx – 100 reps
Scaled – 80 reps
Foundation – 60 reps
Core / Cool Down: Coaches Pick
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