A. CARs (full body)
B1. Double Unders; 100 for time x 4 sets; rest 20 seconds
B2. Farmers Carry; 100' x 4 sets; rest 2min (as heavy as possible)
Set 1- UB & UB farmer
Set 2- 83dubs+17 & UB farmer
Set 3- UB & UB
Set 4- 48 +52 dubs & UB farmers
Forearms burned about 5 minutes after completion
C1. Strict TTB; 8-10 reps x 3 sets; rest 20 sec
I completed 10 reps unbroken every time.
C2. Stability Ball Rollouts; 10 reps x 3 sets; rest 20 sec
C3. Side Plank w Leg ABdcution; 25 sec/side x 3 sets; rest 1min
C2. Stability Ball Rollouts; 10 reps x 3 sets; rest 20 sec
C3. Side Plank w Leg ABdcution; 25 sec/side x 3 sets; rest 1min
Unbroken, felt it in my ass cheek
+
8 Sets (keep HR bw 150-170):
Row 90 sec
rest 30 sec
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8 Sets (keep HR bw 150-170):
Row 90 sec
rest 30 sec
+
8 Sets (keep HR bw 150-170):
Assault 90 sec
rest 30 sec
+
Assault 8 Sec @ 100%
Assault easy for 1:22
x8 sets
90-93 RPM for every set of 8 sec @ 100%
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