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morning session
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5 stations. 5 sets @ each station. different station every :60. 25:00 total.
1) push up pos. alt. db row x 10. 40#.
2) db shoulder to overhead x 10. 45#.
3) db alt. step up to bench x 10. 35#.
4) db sit up x 10. 30#.
5) db deadlift x 10. 50#.
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afternoon session
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pool workout @ LA hotel
10 rounds. 3 partners.
1. swim 10m.
2. 10 alternating lunges in water.
3. flutter kick x 5 rounds.
3. tread water x 5 rounds.
--perform #3 until next partner
completes lunges.
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night session @ nearby park
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a) 1/2 mile jog to park.
b) 6:00 amrap- 8 rounds + 65m run.
1. 15 lateral jumps 20".
2. 90m shuttle sprint.
---1:00 break---
c) 6:00 amrap- 7 rounds + 6 hspu.
1. 6 handstand push ups.
2. 12 jumping air squats.
---1:00 break---
d) 6:00 amrap- 3 rounds + 5ft hs walk.
1. 30 double unders.
2. 40' handstand walk.
e) 1/4 walk. 1/3 mile jog.
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