4104 Tuesday 5/27/2025

A
Row 500m

2 rds
30 sec high knees in place
30 sec air squats
30 sec jumping lunges
30 sec arm circles
30 sec pvc pass throughs
30 sec hollow holds

With pvc or empty bar:
2 rds
8 Dip and Hold (3 sec) *Dip phase of push press, quarter squat, upright torso
8 Dip and Drive *add drive without the press
8 Push Press *slow and controlled
(12 min)

B
7 sets
1 Strict Press + 5 Push Press
*Increase from last week
(15 min)

C
9 rds
1 min work / 1 min rest
5-7-9-11-13-15-17-19-21
Abmat Situps
Max Cal Row in remainder of the minute
*Keep track of total calories. Can anyone get more than 150/110?