Thursday 8/9

Workout of the day Every 5 minutes for 20 minutes- Run 400m Max Distance row until the 4 minute mark(1 minute rest each round) Accessory core work 3 Rounds not for time- 20 hollow rock or :20 hollow hold 20 Alternating v-ups 1 min plank Rest 1-2 minutes between rounds(once you start a round, complete…

Friday 8/3

Strict pull ups
Every 2 minutes for 14 minutes-

Workout of the day
For time- (18 min time cap)
Row 150m
20 DB snatch
10 Knees to elbow
Row 300m
20 DB snatch
10 knees to elbow
Row 450m
20 DB snatch
10 knees to elbow
Row 600m
20 DB snatch
10 knees to elbow