You can do all 4 parts or 2. If you choose 2 one has to be either the Neuro or the Workout
Neuro
30 min
bar work
pullovers
monkey bars
pbar swings
pull ups
L3
5 miles
Swim
30 min
Workout
3 rounds AMRAP
3 min of rest in between rounds
round 1. is 2 min
round 2. is 90 sec
round 3. is 1 min
half the round is power cleans from the floor
the other half is push press from the rack position
both @ 65% bodyweight
Neuro
30 min
bar work
pullovers
monkey bars
pbar swings
pull ups
L3
5 miles
Swim
30 min
Workout
3 rounds AMRAP
3 min of rest in between rounds
round 1. is 2 min
round 2. is 90 sec
round 3. is 1 min
half the round is power cleans from the floor
the other half is push press from the rack position
both @ 65% bodyweight
L3 5 miles walk
ReplyDeleteswim skill work, hypoxic
Neuro 30 min
The movements got faster but they hurt more...haha
workout
round 1. 12 cleans, 15 push press
round 2. 10 (c), 12 (pp)
round 3. 10 (c), 10 (pp)