Hawt Fire, 9-10-2020
2 sets of following movements – 30″ on / 30″ rest
- Rings rows
- Air squats
- Dumbbell shoulder press
- Russian twists (weighted)
After the last 30″ rest, everyone goes on a 200m warmup run.
10 rounds of
100m weighted run (plate, sandbag, vest, etc)
8 wall balls
Cash-out: 60 barbell push press (empty barbell or lightweight)
Notes: Make sure to take your quick rest after each round.
3 rounds / 90″ rest
7 burpees + seated sled pulls with rope
Notes: Similar sequence as last week, except this time you’re seated and using more upper body to pull the sled to you!
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