Tuesday 190723

General Warm-up

Core Conditioning:

3 Rounds Not For Time:

Landmine Rotation x 10/side

Single-Leg Plank x :15s/side

 

Workout Of The Day

2:00 @ 8:00 pace

20 DU's/40 SU's

5 Burpees

10 Russian KBS @53/35

 

rest 2:00

 

2:00 @ 8:00 pace

20 DU's/40 SU's

10 Air Squats

10 Sit-ups

 

rest 2:00 and repeat x 3 sets each. Again, goal is to repeat scores each round.

 

KB Scaling: 44/26; 35/18 or less

 

Recovery

T-spine Can-Opener x 2:00-3:00

Bird-dog x 20 reps/side

 

Supplemental Work

Tuesday:

Single-Arm DB Bench Press

4-6 reps/arm x 3 sets; rest 1:00 between sets

 

Bent Over Dual KB Row

4-6 reps x 3 sets; rest 1:00 between sets

Crossfit Enhance