AMRAP 20 minutes:
10 burpees
20 push-ups
30 sit-ups
40 squats
50 second plank
From Jorg Mardian, Three60Fitness
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Alternating:
Press 3-3-3 — Deadlift 5-5-5-5-5 (75% 1RM)
Then, three rounds:
10-15 dumbbell bicep curls each arm
20 back extensions
40-30-20 face pulls with a band
Shoulder press 5-5-5-3-3-1-1
Double alternating tabata:
Hang power clean, 75 lb
Push press, 75 lb
July 28
“Baseline”
Row 500m, 40 squats, 30 sit-ups, 20 push-ups, 10 jumping pull-ups
July 30
Back squat 3-3-3-3-3
Out-of-class:
For time, 21-15-9 rep rounds of:
Broomstick overhead squats
Mountain climbers
15 rounds for distance of:
Row, 30 seconds
Rest, 30 seconds