Interval Training
Tabata intervals, with 1:00 rest between exercises, of:
-Double unders / single unders
-Ball slams
-Calorie row / Assault bike / 10m shuttle sprint
Metcon
Sport:
For time:
50 wall balls
40 CTB pull ups
30 burpees onto bumper plate
Life:
For time:
50 wall balls
40 pull ups
30 burpees onto bumper plate
Fundamentals:
For time:
50 wall balls
40 jumping pull ups
30 burpees onto bumper plate
Strength
Thruster (from ground)
Sport/Life: 10:00 to work up to a 2RM
Fundamentals: Every 2:00 for 10:00 2 thrusters – same weight across all sets; moderately heavy
