Thursday May 26

2-2-2-4

Warm Up

2min Row/Bike/Ski/Run 400m 

Mobility

Prone PVC press 10-15 repetitions

https://www.youtube.com/watch?v=vEcXOdAYOHE 

Specific

2 sets

10M Inch worms

6 Alternating spiderman stretch

20 seconds Reverse plank + march 

Weightlifting

Every 2 mins for 12minutes

10 Bent over rows @moderate

6 Alternating DB bench press/ Floor press @ heavy

5 Double arm ring in-and-outs

TC: 12 min

Score: For quality

Scaling Options

Beginner

8 Bent over rows @moderate

6 Alternating DB bench press/ Floor press @ mod

10 Alternating Hand Plank Shoulder Touch

https://www.youtube.com/watch? v=QOCn3_iOAro

Intermediate

10 Bent over rows @moderate

6 Alternating DB bench press/ Floor press @ mod

10 Alternating arm ring in-and-outs 

Workout

2-2-2-4 min AMRAP

7 Squat clean thrusters @ 22.5/15 KG x 2

Max rep burpees in remaining time until you hit 100 burpees

RX+

24/16 KG KB & 120 burpees

Score: Reps OR TIme 

Scaling options

SC

7 Squat clean thrusters @ 15/12.5 lbs x 2

Max rep burpees in remaining time until you hit 80 burpees 

Fit

5 Squat Clean thrusters @ Moderate

Max rep burpees in remaining time until you hit 70 reps 

Accessories

Russian Twists @ 20/15 KG plate

5 x 40sec on/20sec off 

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