Hard Work – Monday

Warm up:

  • 1000 meter Rowing or 30 calories on the assault bike
  • Dynamic stretch such as
    • 10 knees to chest
    • 10 reverse lunges with a twist
    • 10 world greatest stretch (Runners lunge with a twist

Main Set A

6 Rounds

  • 10 calories on the rower /assault bike  or 200-meter run
  • 7 thrusters 65% of 1RM
  • 6 Single arm snatches
  • 7 TRX Single arm rows on each arm
  • 90 sec recovery

Main Set B

4 rounds

  • 15 hanging knees to chest
  • 15 dips
  • 15 push ups
  • 15 side plank raises on each side

Main Set C

4 Rounds

  • 10 Wall balls
  • 10 Burpees
  • with 15 sec recovery

Cooldown:

foam roll and stretch

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