1/24/20 – Peanuts, Sea Salt (END)

WARM UP

EMOM for 5min complete:

6 scap push ups + 6 hip raises + 6 single KB floor press + 3R/3L KB rows

Then,

Stretch

Then,

Build A1, B1, B2 MVMTs - 2x

 

ADVANCED

STRENGTH

A1) 15 DB flys

A2) 10 tempo ring rows (1101)

A3) 10 plate sit ups 15/10

**4x - rest :30sec BTWN MVMTS, :90sec after sets**

B1) 20m E-sled pulls

B2) 20m E-sled push

**3x - complete MVMTs AFAP; rest :60sec after sets**

 

INTERMEDIATE

STRENGTH

A1) 15 DB flys

A2) 10 tempo ring rows (1101)

A3) 10 plate sit ups 10/5

**4x - rest :30sec BTWN MVMTS, :90sec after sets**

B1) 20m E-sled pulls

B2) 20m E-sled push

**3x - complete MVMTs AFAP; rest :60sec after sets**

 

BEGINNER

STRENGTH

A1) 15 DB press

A2) 10 ring rows

A3) 10 sit ups

**4x - rest :30sec BTWN MVMTS, :90sec after sets**

B1) 20m E-sled pulls

B2) 20m E-sled push

**3x - complete MVMTs AFAP; rest :60sec after sets**

 

ADVANCED

WORKOUT

AMRAP 10min of:

10/7 cal ski/row (alt)

3 bench dips

6 box jumps 24/20

9 RKBS 53/44

 

INTERMEDIATE

WORKOUT

AMRAP 10min of:

8/6 cal ski/row (alt)

3 bench dips

6 box jumps 20/16

9 RKBS 35/26

 

BEGINNER

WORKOUT

AMRAP 10min of:

:20sec ski/row

3 bench dips

6 box step ups 20/16

9 RKBS 26/18