FOUNDATIONAL #19

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RPE 8

WARMUP 1 5MIN

01:00 SkiErg
01:00 Walkout Push up
01:00 Situp to Glute Bridges
01:00 Death march
01:00 Reverse Lunge with twist

WARMUP 2 5MIN

01:00 RowErg
01:00 Slam ball
01:00 Rotational Push-ups
01:00 Abmat Sit ups
01:00 Bootstrapper squats

MAIN WORKOUT 34 MINS

06:00min work / 45s rest, 1 complete circuit

ZONE 1
4rnds
00:45 Slam Ball rx 8kg / 12kg
00:45 Row Sprint

ZONE 2
4rnds
00:45 T1: Crucifix Plank
00:45 T2: Arms Only Sled Pull rx 78kg / 102kg

ZONE 3
4rnds
00:45 Narrow pushup
00:45 Ski Erg Sprint

ZONE 4
4rnds
00:45 KB Gunslinger Swing rx 16kg’s / 24kg’s
00:45 Alt Plank Jacks

ZONE 5
4rnds
00:45 DB Clusters rx 15kg’s / 22,5kg’s
00:45 Hollow Body Flutter Kicks