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Carbon the week of 9.4.17

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Tuesday:

A: Tabata Mash-Up
8 Rounds – 30 seconds work, 10 seconds rest:

Goblet Squats
Ring Rows
Push-Ups
Kettle-bell Swings
V-Ups

 


 

Wednesday:

A: 4 Rounds for Time

500m Row
10 Push-Ups
15 Pull-Ups
20 Walking Lunges

B: 3 Sets – Not for Time

8-10 Dumbbell Lateral Raises
60 second Plank

 


 

Thursday:

A: 3 Sets – Not for Time

10 Kettlebell RDL/side
3 Turkish Get-Ups/side
8 Single-Arm Shoulder Press/side

B: EMOM-18m

Min-1:  100m Run + 5 Burpees
Min-2:  20 KB Swings
Min-3:  3 Tire Flips

 


 

Friday:

A: 3 Sets – Not for Time

6-8 Lateral Lunges/side
40m One sided Farmer Carry/side
45sec Side Plank

B: AMRAP-20m

200m Run
10 DB Push Press
12 Ring T’s
14 Step-Ups
16 Wall-Balls