Friday 3.4.20

Every 3 minutes for 5 sets

400m run @ as fast as possible

*the stimulus here is to sprint. If you cannot run for any reason, perform the following workout instead (not alongside!)


Every 3 minutes for 5 sets

15 12 9

Hang power clean/kettlebell swing/dumbbell snatch

Burpee over the bar/object

*sprint each round! If necessary modify reps so that you can sprint and recover each round


3 sets

A1. Russian twists

20 reps

No rest

A2. Empty barbell/dumbbell/object bicep curls

20 reps

No rest

A3. Push ups

10 reps

No rest

A4. Heels elevated goblet squats

15 reps @ moderate load

*heels on 2” elevation

Rest 2 minutes between sets

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