Training 7/9

Women

Warm up B

A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB

B.
3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40%,  4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements

Men

Warm up B

A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB

B.
3 Rounds
5 Oxidative Front Squats   @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench

Rest 5:00

3 Rounds
5 Oxidative Front Squats  @ 40% ,  4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench