Gymnastics Class time change
For the next two weeks, the Tuesday morning gymnastics class is being held on Thursday at 10 AM.
550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 5 of thrusters, up to something that is heavy for you.
a set of 15 perfect push-ups and 30 double-unders after each set
Workout (start this at 45 past the hour)
3 rounds for time of:
150 meter farmer’s carry, 24+20 kg (16+12 kg)
20 deficit push-ups
Use a set of dumbbells for the deficit push-ups. These are push-ups. Not HSPUs.
EMOM for 20 minutes of:
1 squat snatch + 1 snatch balance
This must be linked.
Do the endurance workout.
7 x 1000 meter row on the 2:00 rest interval
Try to hold your 2k race pace + 5-10 seconds for each row.