Week 2 Day 3

Day 3 - Workout B

Bodyweight Warm-up Circuit:
* Pushups - 20
* Y Squats - 12
* Mountain Climbers - 8/side
repeat for 2 sets

Specific Warm-up for 1A and 1B

Superset #1
1A) Single-Arm Thrusters – 40lb db x 8 reps per side (2-0-1)
• No rest.
1B) Pull-up + Knee-up – 8 reps (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #2
2A) Front Loaded Bulgarian Split Squat – 45lb Plate x 8 reps per side (2-0-1)
• No rest.
2B) Stability Ball Plank Rollout – 30 reps (1-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #3
3A) 1-Leg Stability Ball Leg Curl – 8 reps per side (1-0-1)
• No rest.
3B) Side Plank + DB Lateral Raise – 15lb db x 10 reps per side (2-0-1)
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

Superset #4
4A) Burpees – 8 reps (1-0-1)
• No rest.
4B) Jump Rope - 70 Skips
• Rest 1 minute & repeat 2 more times for a total of 3 supersets.

1.5 mile run...done in 65 minutes


Notes from last week:

* Use 45lb Plate for BSS...Check!
* 40lb db for thrusters...Check!
* 20lb db for db lat raise...Nope!
* Add 20 db Swings (60lb) to SS4...Nope, missed that memo
* Include Chinups with Burpees in SS4A...Nope, missed that one too
* 1.5 mile run is needed...Check!
* Need 1 hour and 15 minutes of workout time...Could finish this in 60 minutes if the stars are all aligned.

crossfit ex demos kb juggling jeff martone