Thursday 21.10.2016


L1) 3 Rounds

4 Burpees

8 Kettlebell Swings

16 Situps

Scaled) In teams of 3:

AMRAP 18:

6 Burpees

12 KBS 53/35

*switch after each full round

Rx) Partner Workout

AMRAP 18:

6 Burpees

12 KBS 70/53

*alternate full rounds

CompTrain) Recovery day

(if you've been following this program all week, today is not a day to switch. Do something other than workout. You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Hike, walk, row, bike, paddle, play hockey, soccer, etc...)


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