OCT 8
1:00 ME ROW for cals
-rest 3:00-
X6
*if you don't have a rower, use any cardio machine or run
purpose in HARD pace intervals
OCT 9
4 rounds:
50 box step ups
25 PUSH UPS
OCT 10
6 Rounds:
10 power clean and jerks
15 AMSU
OCT 11
20:00 Row for MAX Dist
*use same machine as 10.8 , purpose today is STEADY PACE
Start a little slower than you think you need to, then maintain that same intensity for the entire 20 min.
OCT 12
1:00 ME AB for cals
-rest 2:00-
1:00 ME AB for cals
-rest 3:00-
FOR TIME:
DB GRACE
(3:00 cap)
(DB grace is 30 clean and jerks using dumbbells)