MONDAY 7/6/2021

MAIN WORKOUT

A.

4 Total Intervals

*5:00 Work / 3:00 Rest

IntervA: Assault bike x Max Calories

*start each minute with 5-15 pull ups

IntervB: Ski-erg x Max Calories

*start each minute with 5 DB Snatch + 5 DB Shoulder to OH + 5 DB Cleans

IntervC: Row x Max Calories

*start each minute with 2-6 burpees OTRower

IntervD: (AMRAP) 15 Toes to bar + 10 Wallballs + 50 Double unders

*Heart rate zone 5, Above your Anaerobic thresshold.

*DB's @2x22,5/15kg

*Wallball @12/9kg

B.

3 Sets of:

Side plank x 30sec/each followed by...

Russian Twists with Medball x 10

Rest 1:00

Hollow Hold x 20-45sec followed by...

V-ups x 10

Rest 1:00

Sandbag Carry x 40m

Rest 1:00