Thursday, May 2

June 28, 2019

 

CTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

 

Bench Press (3-2-1 x 3)

Bench Press Waves
Rest :90 sec between waves
Wave #1:
3  @ 75%
2  @ 78%
1  @ 81%
Wave #2:
3 @ 78%
2 @ 81%
1 @ 84%
Wave #3:
3 @ 81%
2 @ 84%
1 @ 87%

Metcon (Time)

In 2 person teams Complete:
For Time:
2000meter Row
2000meter Run
500 Double Unders
80 Cal Bike
60 Toes 2 Bar
40 Burpees

*All exercises are One Person works, One person rests, combined efforts. Athletes must use the same rower.

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