Friday’s Workout: 4-13-18

Conditioning:

Black or RX: With a partner, complete as many reps as possible. One person works while one person rests:

 

5 minutes of one arm dumbbell thrusters 50#/35

5 minutes of ring rows

5 minutes of sled push 135#/90

5 minutes of sprinting down to the edge of the pavement and back (each run counts as 1 rep)

 

Green or Scaled: With a partner, complete as many reps as possible. One person works while one person rests: 

 

5 minutes of one arm dumbbell thrusters 35#/20 or one arm dumbbell squats 50#/35

5 minutes of ring rows

5 minutes of sled pull 135#/90

5 minutes of calories on the Air-bike

 

 

Blue or RX+: With a partner, complete as many reps as possible. One person works while one person rests:

 

5 minutes of one arm dumbbell thrusters 50#/35

5 minutes of ring dips

5 minutes of sled push 180#/135

5 minutes of sprinting down to the edge of the pavement and back (each run counts as 1 rep)

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