Concrete
Jun
9
RUN
3 x 100M, 1:00 Rest
400M, 1:00 Rest
2 x 200M, 1:00 Rest
600M
For Time
10 Atomic Sit-Ups
20 Thrusters (135/95#)
30 Ring Dips
40 Push-Ups
50 OH Walking Lunges (45/25#)

3 x 100M, 1:00 Rest
400M, 1:00 Rest
2 x 200M, 1:00 Rest
600M
10 Atomic Sit-Ups
20 Thrusters (135/95#)
30 Ring Dips
40 Push-Ups
50 OH Walking Lunges (45/25#)
10 Deadlift (BW)
12 Split Squats (Each Leg)
250M Row
25 Wall Ball Shots
50 Double Unders
5 Wall Climbs
5 Hang Cleans (185/135#)
:20 Hollow Hold
:20 Sit-Ups
:20 Rest
8 sets, 4 Reps @ 80%
20 KB Swings
10 Toes to Bar
8 BB Hip Thrusts
8 FR LungesĀ (95/65#)
30 Air Squats
3 x 400M, 1:00 Rest
Shoulder to OH
Box Jumps
Make a habit of trying new things!
15 V-Ups
15 Supermans
10 Push-Ups
1 Power Clean (+)
21 Deadlifts (185/135#)
15 Pull – Ups
9 Front Squats
Never miss a Monday!