THURSDAY 20-09-2018

THURSDAY 20-09-2018
19-09-2018 Admin

HAPPY BIRTHDAY TO GIANCARLO CARROZZO!

ENDURANCE CLUB

A. WARM-UP

EMOM 10:
Even: 14 hollow rocks
Odd: Single skips for the entire minute

B. CONDITIONING

2000m row time trial
Rest 6 minutes
1000m row time trial

C. ACCESSORY

3 sets of:
8 glute bridges off a box per side
4 med ball windmills per side

*No rest between sets

CROSSFIT

5 rounds of:
1 min: Air bike
1 min: DB bear crawl
1 min: Row
1 min: Burpee
1 min: Ski-erg or ball slams

Rest 5 minutes, then,

4 sets of:
8 landmine rows per side
8 glute bridges off a box per side
4 med ball windmills per side

*No rest between sets

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