Subversive Fitness: Day 305 Of 360

Greg Walsh

Coach

Rochester, New York, United States

Strength and Conditioning


Day 305 Of 360

5 rounds, each for time, of:

 

2 Sled drag (20 yd. each @ BW)
10 Slam ball @ 15lb. W, 25lb. M
100 Jumprope

 

”Drag” = forward, and “Pull” = backward. Rest as needed between rounds, and work with ferocity to maintain both time and quality in each; Even when the directive is “for time”, speed is never a substitute for form.

 

 

Then, with a partner, 5 rounds of:

 

15 Abmat sit-up @ 1/4 BW
vs.
Bodyweight row/ hold

 

Switch roles immediately upon completion of Abmat sit-up. Each partner completes 5 rounds of sit-up. If bodyweight row mechanics or range of motion fail, remaining time is spent in static hold at bottom position (arms straight, hips up).

 

And then, also with a partner, 3 rounds of:

 

15 calories Airdyne
vs.
1-arm plank hold (Organized top of push-up)

 

As above, switch immediately and aggressively from bike to hold.

 

Airdyne: Hustle to get your partner out of hot water.

 

Plank: Switch arms as desired, “rest” in two-arm plank or pike. Any knees to the ground = 15 burpee each partner, accumulated and performed at the end.

 

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