Josh'n

Complete one of the following options-

Option 1 > 3 Months

2 Rounds for time:

400 m Run/Row

40 Stability Ball Crunches

40 Walking Lunge Steps (R+L=2)

40 Alt DB Biceps Curls 15/20 (R+L=2)

400 m Run/Row

40 OH DB Presses 15/20

40 OH DB Triceps Ext 15/20

40 Squat Jumps


Option 2 < 3 Months

2 Rounds for time:

400 m Run/Row

40 Stability Ball Crunches

40 Walking Lunge Steps (R+L=2)

40 Alt DB Biceps Curls 10/15 (R+L=2)

400 m Run/Row

40 OH DB Presses 10/15

40 OH DB Triceps Ext 10/15

40 Squat Jumps


Option 3 < 1 Month

1 Round for time:

200 m Run/Row

20 Stability Ball Crunches

20 Walking Lunge Steps (R+L=2)

20 Alt DB Biceps Curls 8/10 (R+L=2)

200 m Run/Row

20 OH DB Presses 8/10

20 OH DB Triceps Ext 8/10

20 Squat Jumps


Post Times and Thoughts to Comments


Plank it out~!


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