IM60
Workout of the Week
4 rounds
550 m row or 450 ski
21 kB swings 53/35
21 jumping chest to bar pull-ups
Strength*
*Strength Work performed as a finisher to IM60. Athletes may do this if place of IMRecovery as well
3 sets of 20 DB step ups(weighted of possible)
IM30
3 rounds
1:30-bike for cal
1:30-single under
1:30-double db bent over row
Rest 1 min
IMRecovery
1 min glute bridge hold
1 min squat hold
1 min hollow hold
1 min hang from pull-up bar
2 min iron cross each side
2 min puppy dog
2 min Samson each side