TheShelter, The Whiteboard – Workout of the Day

Friday 210423

Strength
Pull Up (weighted, scaled, any version)
5-5-3-3-3-2-2
Then
4 Rounds
200m Row
5 Strict Toes to Bar
10 Burpees No Jump
10 HR push Ups
Rest 90 sec b/t rounds
Into…
200m Row
10 GHD Sit Ups
15 Air Squats
5 Strict Pull Ups
Rest 90 sec b/t rounds

TheShelter, The Whiteboard – Workout of the Day

Tuesday 210420
Strength
5 Rounds
1 Power + 1 Squat Clean (Moderate/heavy Load)
Then
2 Rounds
4 Minute Clock
Buy in:
20 Burpees
Then AMRAP
4 DB Hang Squat Clean
8 DB Shoulder to Overhead
12 Sit Ups
Rest 1:00
4 Minute Clock
Buy In:
40 V Ups
Then AMRAP
4 DB Hang Squat Clean
8 DB Shoulder to Overhead
12 Sit Ups
Rest 1:00