30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders
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Sub 1.5 pood KBS for 2.0 pood and 100DU for the triple unders, otherwise as rx'd. This just kicked my ass.
ReplyDeleteTotal time 30:05
Hurting still an hour later and still waiting for my right gluteous maximus to cramp up solid.
I Fletcherized this one, because we don't have a pullup bar and also because of my brokenness. I did this one yesterday... had to take rest days Fri-Sat because my abs were SO SORE from just 100 GHDs, granted many of them were two hands to the floor. But I went to the playground Saturday with the kids and tried to do a few pullups on the monkey bars and it was excruciating still on the abs, like 304 days later. So therefore:
ReplyDelete30 box jumps, 30-inch box
30 calorie row
30 kettlebell swings, 1.5 pood
30 walking lunges with 95-lb. barbell
30 situps
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
60 double-unders
TT 19:31
I joined in the Fletcherized version of this workout this morning. TT 20:26
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