5:00p Hike (meet at EVCF)
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Home Workout
No measure:
800m Jog
3 rounds for time. (record time for each)
*300yd Shuttle Run
(rest 1:30 between rounds)
3 rounds:
:45 Plank Hold
:45 Rest
300yd shuttle:
Place a cone at 25yd.
Sprint to the cone and back 6 times.
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Competitor
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up
For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Handstand Push-up
3 rounds for time. (record time for each)
*300yd Shuttle Run
(rest 1:30 between rounds)
3 rounds:
:45 Plank Hold
:45 Rest
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Weightlifting
Jerk
70% 2×2
75% 2×1
80% 3×2
Jerk Dip
110% 3×2
Power Clean + Push Press
70% 2(2+2)
75% 2(2+2)
80% 2(2+2)
“Not he who has much is rich, but he who gives much.”
~Erich Fromm
