January 30, 2018

January 30, 2018

partner warm up

tabata 20s on/ 10s off

row calories

tabata 20s on/ 10s off


-partner resting must hold side plank while other partner is working -Partner A rows/burpee for 20s while partner B side planks while partner a works, both will rest/transition during 10s off

- calories = reps

30 minute EMOM
A) UB complex 2 t2b + 2 pull ups + 2 cab
B) UB complex 2 hspu + 5sec Hold + 2 hspu + 5sec hold + 2hspu
C) 30sec of triple/under practice
D) 2-4 db burpee step up and over 24/20"
E) 20-30s HS walk practice RX+: A) 2/3/4, B) deficit (your choice) D) 50/35lbs E) HS Walk 15ft

Level 2: A) not UB B) not UB, D) 35/20 E) seal walk w/ sliders

Level 3: A) knee raises + 4 pull ups, B) 1 hspu + 3sec hold + 1hspu + 3s hold D) weight of choice E) seal walk w/ sliders

Level 4: A) 2 knee raises + 4 jumping pull ups B) pike push ups/pike hold D) weight of choice E) bear crawl  

*do NOT worry about scoring, just list progressions you completed, Have fun with this day*

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