Katy 67"
Powercleans
Katy 45lb 5x3
Conditioning
Complete 8 rounds:
25 yd Prowler Pushes (high handles) or 75 yard Sprints
30 seconds Pull Ups – Max Reps
30 seconds Pull Ups – Max Reps
*Complete one Prowler Push or Sprint. Then transition to Pull Ups immediately after crossing the finish line. You have 30 seconds to perform as many Pull Ups as possible before starting the next round.
*Use between 90-180 lbs for prowler pushes.
*Use between 90-180 lbs for prowler pushes.
Post total number of Pull Ups
Katy 6 rounds in 6 minutes (75 yd sprints; 6, 5, 5, 5, 5, 6 pullups)
Dan: Station workout (40sec work,20sec rest x20min)
Row
Push Press 115lb
Prowler Push 45lb
Jumprope
Ab wheel
Pullups
Dan: Station workout (40sec work,20sec rest x20min)
Row
Push Press 115lb
Prowler Push 45lb
Jumprope
Ab wheel
Pullups
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