Friday July 14 – Four Wheel Drive

4 x 4 MIN AMRAPS – 60 sec rest/transition between stations

-Row – continuous row for max meters (Goal distance: R – 1000+m, W – 900+, B – 800+)

-8 Bent over KB Rows per side + 4 Pullups (unassisted or JG), REPEAT

-20 Squat Jumps + 2KB Rack Carries width of gym and back, REPEAT

-10 Sumo Deadlifts and 10 T-Pushups, REPEAT

 

10-MIN Core: 5 min continuously running clock, finishing with 1 min of situps

30 sec Hollow Body Hold

30 sec Superman Hold

30 sec Side Plank Hold

30 sec Side Plank Hold

Repeat for 2 RNDS

Finish with 60 sec Situps

 

30 sec Lemon Squeezes

30 sec Superman

30 sec Side Plank Touches

30 sec Side Plank Touches

Repeat for 2 RNDS

Finish with 60 sec Situps