Monday 16th – Sunday 22nd

 

Monday 16th – Sunday 22nd

  April 15, 2018

Monday 16th

a.

3 rounds for time: 

400m run 

15 burpee box jumps

200m run

15 KBS 32/24

100m run

15 goblet squats

 

b. 

1 min max effort ski,

1 min rest 

1 min max effort row 

1 min rest 

1 min bike 

1 min rest 

x 2

 

Tuesday 17th:

a.

100 wall balls 

80 kb swings 

60 box jumps 

40 cal bike 

20 burpees 

2 mins rest 

repeat in reverse

 

b.

tabata air squats 

tabata sit ups 

 

Friday 20th:

50 cals bike buy in 

5 rounds for time:

25 wall balls 

20m plate OH walking lunge 

15 sit ups

100m run

50 cal bike cash out

 

Saturday 21st

10 rounds for time:

10 burpees to bar 

10 DB thrusters (24/15)

14/10 cal ski.bike/row – try alternate

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