June 27, 2019 – Strength and Conditioning

Warm Up

– Run 400m
-Tabata Ring rows
– Run 400m
-Tabata Leg raises

A.

For Time:
Wall Facing Handstand Hold for 2 minutes
Row 500 meters
Front Leaning Rest for 2 minutes
Row 500 meters
Ring Support Hold for 2 minutes
Row 500 meters
Time Cap: 13 minutes

B. 4 minute AMRAP of Russian Twists and Toes to Bars

As Many Rounds and Reps as possible in 4 minutes:
10 Russian Twists @ 15/10 kg
5 Toes to Bars
Rest for 90 seconds

C. 6 minute AMRAP of Assault Bike and Wall Ball Shots

As Many Rounds and Reps as possible in 6 minutes:
6 Calories of Assault Bike
10 Wall Ball Shots @ 14/9 kg

View on WodUp

Get Started With
A Free Intro

"*" indicates required fields

get started with Human Fitness

Complete the form below to get started with your Free Intro!

"*" indicates required fields