Monday Mix Bag

Aug 31st, 2020

Category: Uncategorized

Monday Mix Bag

Shane

Outdoors Primarily

Warm-up
2 Rounds
1:00 Work/No Rest
-Burpee Step Ups*
-DB Deathmarch
-Alternating Single Arm DB Push-Up to Renegade Row
-Box TouchDowns (alternate every 5)**

*Round 2 Burpee Box Jumps
**Round 2 Add Weight if possible

Strength
E2MOM12
Reverse Lunge
5 Reps Each Side

WOD
20 Burpees
30 SA Snatches 50|35
40 Box Jumps
30 Single Arm Devil’s Press
20 Burpee Box Jumps

Level 2- 40|25
Level 1- 30|15
ADV- 27|24 inch box, 70|50lb Dumbbell

Extra Work
10-1
Cals Air Runner x 2**
Strict HSPU*

*Scale to Seated V-Press or Kipping Pull Ups
*sub 100m run each round for air runner or sub ski erg

ADV – 6|4” Deficit
Rx+ – 4|2”