Wednesday

CLASS PROGRAM

For time : 

2000m row

200 double unders

200m front rack carry (70/53 x1) 

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B.) Gymnastic stability

- accumulate 3 mins each side, pistol squat hold

- accumulate 2 mins, hand stand hold

 - accumulate 40 reps, straddle leg raises

 - accumulate 40 reps, face to floor plate presses 5/2.5s

- accumulate 40 reps each side, side plank hip touhes

- accumulate 20 reps, reverse burpee to box jump 30/24”

C.) Aerobic power

4 rounds - every 3 mins

15 speed air squats

30 speed plate jumps 45lbs  

10 calorie air dyne