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