Elkhorn Fitness

November 8th

07 Nov

Strength

4 rounds

8 Strict DB Press

8 BB bent over rows

3 Push Press

8 DB front raises

Conditioning

  • 3 rounds
  • 10 snatches 135/85
  • 20 pull-ups
  • 30 air squats
  • 40 double unders

Cardio Burn

  • For Time
  • Round 1:
  • 1,000 meter Row
  • 1 mile Assault Air Bike
  • 800 meter run
  • 200 Single-Unders
  • Round 2:
  • 750 meter Row
  • 0.8 mile Assault Air Bike
  • 600 meter run
  • 150 Single-Unders
  • Round 3:
  • 500 meter Row
  • 0.6 mile Assault Air Bike
  • 400 meter run
  • 100 Single-Unders
  • Round 4:
  • 250 meter Row
  • 0.4 mile Assault Air Bike
  • 300 meter run
  • 50 Single-Unders

3 rounds

1 min plank

1 min flutter kick