Friday 11.09.2018

POSTED ON November 8, 2018

Friday | 11.09.2018

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Warm Up: (8-10min)
7/7 KB High Pull
20 Hops in Place
50ft Side Shuffle L/R
10 Cossack Squats
x2-3 sets
Foundation: (10min)
A. EMOM 10min
1st 7/7 Moderate Dumbbell Step-up 24/20
2nd 7/7 Heavy Single Arm Dumbbell Row
Metcon: (20min)
RX (Level 1)
100 Double Unders
50 Wall Balls 20/14
40 Power Cleans 155/115
25 Strict HSPU
For Time
Intermediate (Level 2)
100 Double Unders
50 Wall Balls 20/10 9ft target
40 Power Cleans 135/95
For Time
Beginner (Level 3)
100 Single Unders
50 Wall Balls 14/10 9ft target
40 Power Cleans 75/55
2min Handstand Hold
For Time
Cool Down: (15min)
3 Rounds For Quality
10 Hip Abduction L/R
15 V-up
1min Forward Fold
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