FIT
WORK IT WEDNESDAY
PRISON RULES (10 min total)
2 reps every :15 x 10 for all of movement a, then rest 1:00 all of movement b, rest 1:00 all of movement C, then rest 2:00 before going onto the next section
A) POWER CLEAN
B) POWER SNATCH
C) THRUSTER
VERY LIGHT BAR
D – Choose – likely empty or training
F – 75/55
P – 95/65
*for those of you that remember this, is awful, but fun! 🙂 Meant to be a serious grip burner and lung burner, works a great deal on barbell cycling endurance!
–REST 2:00–
7:00 MAX CALS/EFFORT ON MACHINE
–REST 2:00–
TABATA (8 EACH)
ALT V UPS
RUSSIAN TWISTS
MARCHING PLANK
COOL DOWN
1:00 Seated Forward Fold
1:00/side Standing Calf Stretch
BURN
SWEAT
A) EMOM 15
1) :45 BOX JUMP OVERS
2) :45 HANG DB POWER SNATCH
3) :45 SHOULDER TAPS
B) EMOM 9
1) SCISSOR KICKS
2) SIDE PLANK INTO HIP DIP (LEFT)
3) SIDE PLANK HIP DIP (RIGHT)
