Lockdown workout 9

Here are details and video for our April 24 workout. This was a good one!

Warmup

Resistance #1

• 1 minute shredlift two hands
• 1 minute pull-push left hand
• 1 minute pull-push right hand
• 1 minute cornering to right
• 1 minute cornering to left
• 1 minute cornering to right
• 1 minute cornering to left
• 1 minute shredlift
• 1 minute riprow high
• 1 minute riprow low

Endurance

Macky Intervals

• 4 minutes mixed movements at threshold effort
• Sprint hard 10 reps fours at beginning of each minute
• Rest
• 5 rounds

Strength

• Set of 10, mixed movements
• Rest 
• 5 rounds

Speed

• 20-60* reps pull-push or riprow low
• On one-minute intervals
• 5 rounds

*Macky Franklin did 80!