21-15-9-15-21 reps, for time of: Kettlebell Deadlift Single Arm Kb Thruster
For time: 100 Wall Balls 100 Kettlebell Swings Shuttle Run, 1 mi
Complete as many rounds as possible in 12 mins of: 5 Devil Press 10 Hollow Body Rocks Run, 200 m
Nothing assigned for April 02, 2020
5 rounds, 45 secs per station, of: Jumping Alternating Lunge Rest 15 secs Toes-to-bar Rest 15 secs Push-up Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 45 secs, the clock does not stop or reset between stations.
Scaling Options: Jumping Lunges => Reverse Lunges => Step-ups T2B => Hanging Knee Raises => Sit-ups Push-ups => Knee Push-ups 3 Things: - Try to work most of the :45 sec. You’re getting a built in :15 sec rest each time, so keep any breaks short. - There’s very little interference between movements so you should stay relatively “fresh” from movement to movement. - Go in with a plan per movement. Even if the plan goes out the window after the first round, you’ll still have something to stay close to each round.
Tabata Tuck Jump Tabata Double Dumbbell Swing Tabata Dumbbell Push Press The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
4 rounds, 4 mins each, for max reps of: Run, 400 m max reps in remaining time Burpees Rest 2 mins
3 things: - The faster you complete the run, the more time you'll have for the burpees. It's a delicate balance though. Run too hard and you'll be too tired to do any burpees. Run too slow and you'll be out of time before you know it. - Do your best to start your burpees right when you get back from the run. - Don't let your last round be your worst round. Stay steady on your final run, then go HAM on your final burpees. It's your LAST round.