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Friday 10.19.2018

POSTED ON October 18, 2018

Friday | 10.19.2018

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Warm Up:
 
10 Empty Bar Deadlifts
10 Heidens
10 Groiners
50ft Duck Walk
 
x2-3 sets
 
Foundation:
 
A. Seated Z Press 5 sets 7; rest 90s
 
Metcon:
 
RX (Level 1)
 
15min AMRAP
 
10 Deadlift 185/125
12 Push-up (open standards)
15 Air Squats
Intermediate (Level 2)
 
15min AMRAP
 
10 Deadlift 155/105
12 Hand Release Push-ups
15 Air Squats
 
Beginner (Level 3)
 
15min AMRAP
 
10 Deadlift 95/75
12 Hand Release Push-ups
15 Air Squats
 
Cool Down:
 
3 Rounds For Quality
 
7/7 Sciatic Nerve Floss
1min Shoulder T
1min Pigeon L/R
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