Warm Up: 5:00 row (1100m), 3 rounds of: 7 wall balls, 7 back extentions, 7 situps, 7 ring rows
Conditioning: "Football Gone Bad"
3 one minute rounds for time:
1. KB/ DB Thrusters (44/ 26#)
2. Box Jumps (20")
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
112, 107, 109= 328 total
If it werent for the double unders, my score would have been low. I got only 15 thrusters , 23-26 box jumps, 13-15 push ups, 12 calories, and about 40-50 double unders on every round. Luckily I was able to get over 100 each time, but I really need to work on my pushups and thrusters in this workout.
500m Cooldown Row
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