Coach RobRING OF FIRE
3 sets
30/24 calorie Row
30/24 calorie Echo bike
30/24 calorie Row
-Rest :90 seconds b/t sets-
-Rest 3 minutes-
5 sets (1 set every 90 seconds)
15/12 calorie Echo bike
-OR-
MAN IN BLACK
100 Double Unders
25 Handstand Push Ups
100 Double Unders
25 Handstand Push Ups
100 Double Unders
Strength - Snatch
8:30 CLASS BARBECUE SAUCE 1200/1000m Row 10Bar Muscle-Ups OR 20 Ring Rows 60 GHD Sit-Ups OR 90AbMAt Sit-Ups 20 Clean & Jerk 135/95 30 HSPU 60 Deadlift 225/165 30 HSPU 20 C&J 60 GHD OR 150 AbMAt Sit-up
BMW 75 Double Unders 15 Front Squats (155/105) 150 Double Unders 15 Front Squats (155/105) 75 Double Unders STRENGTH Push Jerk
VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work