Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
:40 single-unders
:10 rest
:40 alternating BW lunges
:10 rest
:40 KB farmers carry hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating BW reverse lunges
:10 rest
:40 KB front-rack hold hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating KB RDL
:10 rest
Gymnastics
Metcon
10 Minute EMOM
Odd :20 Hanging L-Sit
Even DB push Bear crawl 25ft
Odd :20 Hanging L-Sit
Even DB push Bear crawl 25ft
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Cool Down
21-15-9
Handstand Push-Ups / DB Strict press
Ring Dips /Horns
Push-Ups
BEGINNER
INTERMEDIATE
21-15-9
Bear Crawl 3-2-1 25ft
Box Dips
Push-Ups