Monday, October 19, 2015

Subs across the board

Warm Up
2 rounds
10 Hip Extensions
5 Burpees

As Programmed -
A) Double Under
Practice (10-15mins)
+
B) Max Efforts
1:00- Double Unders
1:00-Box Jumps
1:00-KB swings 53/35
Rest 4mins
x3
Score = Total DU/BJ/KB

As Done
A) 14 Minute Row
3190 meters
1. 2:46
2. 2:03
3. 2:01
4. 2:06
5. 2:08.7

B)Max Efforts
1:00 Squats
1:00 KBS
1:00 Row for Calories
Rest for 4 minutes

Rd 1 Reps - 51, 29, 10
Rd 2 Reps - 55, 26, 14
Rd 3 Reps - 55, 29, 15


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