Friday 10/12/18

Today’s workout format is a little different than usual.  I’ll give you the exercises and YOU decide the order and amount you want to do.

Complete the following laundry list of work.  You may do it in any order, in any rep scheme, however you want as long as all reps of all exercises are completed.  The combinations are endless, so get creative!!

 

a.) 30 Power cleans(dumbbells or barbell at 50% bodyweight)

b.) 30 Pull ups or ring rows

c.) 600m run (3 laps)

d.) 30 walking lunges each leg OR 30 front rack lunges TOTAL

e.) 30 Shoulder to overhead 

f.) 300m sled push with 50% body weight (end of building and back 3 times)

g.) 30 floor wipers

Examples for partitioning:
a.) 3 rounds
10 power cleans
10 pullups
1 lap
10 lunges
10 Shoulder to overhead
100m sled push
10 floor wipers

b.) 600m run
5 rounds of:
6 power cleans
6 Shoulder to overhead
6 Lunges
6 Pull ups
6 floor wipers
THEN, 3 sled pushes

c.) 
200m run
3 sets of 
10 power cleans
10 shoulder to overhead
then,
200m run 
3 sets of 
10 pull ups
1 sled push
then,
200m run
3 sets of
10 lunges
10 floor wipers 

 

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