February 1, 2018
120 calories on cardio piece
- partners switch after 10 calorie sets.
- warmup recommendations :
if pressing today - ski erg, if squatting today - assault bike, if pulling today - rowing machine.
5 calorie row
* burger king day (have it your way) .
3 rep movement options : burpees, kb swings (heavy), t2b, pullups, handstand pushups, box jumps, 12/11 foot wall ball shots.
1 rep movement options : snatch, clean, bench press, deadlift, squat (any variation), overhead press (any variation).
- 40 minute clock
- 3-4 people per each rowing machine. waterfall set until each individual fails at lift of choice.
- athletes add 5-10 lbs to bar after each successful lift.
- to add lift history for day click "add extra performance" and then input criteria.
Posted on Thu, February 1, 2018
by Brad Weems