03/17/2020

Running Clock:
0-12 min:
+1 Rep Ladder
Bench Press
Strict Pull Up

12-15 min:
Rest

15-27 min
"JDT"
21-15-9
Handstand Push Up
Bentover Row @155/105
Hand Release Push Up
Hang Power Clean @155/105

27-30 min
Rest

30-38 min
EDT
Max Reps Push Ups
Max Reps Ring Rows

38-45 min
EDT
DB Bicep Curl
DB Strict Press

In-Home On Track

Warm-Up:
8 min x
5 Jumping Jacks
1 Air Squat w/ 5 sec Hold
1 Yoga Lunge Left
1 Yoga Lunge Right
Inch Worm Up

Part 1: Gross
7 Rounds x
7 Burpees
7 Push Ups
7 Air Squats

Part 2: Balance
4 Rounds x
(slow the tempo down on the touchdowns)
8 Single Leg Touch Down – Left
8 Single Leg Touch Down – Right
24 Jumping Split Lunge

Part 3: Core
12 min x
30 sec Side Plank – L
30 Sec Sit Ups
30 Sec Side Plank – R
30 Sec Bicycle Crunch

Part 4: Challenge
Complete for Time
150 Push Ups