Wednesday 10/7

Fitness-

A. Push Press x 5 x 4 sets

B. Tabata hollow rocks

WOD

3 Rounds

30 push ups

20 cal row

10 Burpee Broad Jumps

* for Burpee broad jumps use a floor tile as a marker and jump back and forth over same tile

Performance -

A. Push Press x 5 x 2 sets @ 75%

x 5 x 2 sets @ 80%

B. Tabata Hollow Rocks

WOD

3 Rounds

25 cal AB

15 HSPU

10 Burpee Broad Jumps

* for Burpee broad jumps use a floor tile as a marker and jump back and forth over same tile

Zone-

A1. Seated DB strict press x 10 x 4 sets 

A2. Hollow Rocks x 20 x 4 sets

A3. Negative pull ups x 3 as slow as possible x 4 sets

WOD

3 Rounds

25 Push ups

15 Cal Row

10 Burpee Broad Jumps

* for Burpee broad jumps use a floor tile as a marker and jump back and forth over same tile