3 Rounds
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET FIT
AMRAP 25
15 Wallballs 20/14 10/9' 15 Sit Ups
15 Push Ups
10/5 Calorie Row*
*Add 5 Calories each round
COACHES NOTE:
One long conditioning piece today. You can maximize the extra time with a post metcon cool down including a slow conversational Row/Bike or even add in some mobility.
ATHLETES NOTE:
Fight to go bigger on the WBS, Sit Ups, and Push Ups, while using the Row/Bike to flush things out and bring that heart rate down. We don't want you pushing to failure today, but there's nothing wrong with flirting with it in the deeper rounds.
Bodybuilding Workout
(Thursday): Back, Calves & Abs
2-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pain (3 x 30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- Reverse Crunches (3 x 20 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)