Wednesday, July 10th, 2019


Published July 9, 2019


3min Z1

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Crossover Symmetry

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Coach leads group through:

8 min EMOM

:40 ON/:20 OFF:
Odd – Plank Shoulder Taps
Even – Abmat Sit-ups

then:

 

A. 0:00 – 12:00 – Every 2:00 x 6 sets:
5 Bench Press +
30 Double-unders or 50 Single-unders
Partner up with someone as needed and share a bench.

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14:00-22:00

8 minute AMRAP:

21 Push-ups or Ring Dips
15 V-Ups
9 Dumbbell Box Step-Overs 50/35 @ 24/20
Scale as needed. Pick the appropriate bodyweight pressing movement that you have capacity for.

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24:00 – 44:00 – Every 2:00 x 5 sets – Ski/Bike/Row/Run:
1:30 ON
:30 OFF
Work for hard, but maintainable efforts.

 


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