Thursday – WGC MAP Sets + Scap
4 sets:
400m Run
10-15 Toes to Rings
10 Deadlifts @ 225/155lbs
10 Lateral Barbell Burpees
*perform the gymnastics,weightlifting,burpees efficiently and quickly
Rest 3 min b/t
+
10 min @ 75%/moderate/ez:
150m Rowing/7 Cal AirBike
10 Scap Ring Push-Ups
10 Scap Pullups on Rings/Bar
10 Banded Face Pulls
Thursday – Cj Tech->Cj Mod + IGT Sets
A. Squat Clean & Push Jerk, 1 rep every 30 sec x 10 reps – all light and snappy
B. Squat Clean & Split Jerk, 1 rep 45 sec x 10 reps – all moderate/challening reps
C. 4 sets:
200m Run @ 75%
4 Wall Walks
30ft Double DB Walking Lunges @ 25/40lbs/arm
8-12 Pull-ups
Rest 2 min