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SUN 12th July




WARM UP


  • 2:00 EZ Row into...

EMOM x 3 MINUTES

  • 7 Burpees into Max Single Unders

(No Measure)



BODYWEIGHT CONDITIONING

EMOM x 6 MINUTES

  • 6 Up-Downs

  • 6 Hand Release Push-ups

  • 6 Wall Ball Throw

-Rest the Remainder of Each Minute-

*Wall ball throw = 1 squat + throw straight up

(No Measure)


SUNDAY SWEATFEST

EVERY 4:00 FOR 5 SETS

  • Row 300/250m

  • 15 Burpees

  • 10 Russian KB Swings

-Rest Remainder-

(Score is Each Set for Time)


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