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Friday 11.16.2018

POSTED ON November 15, 2018

Friday | 11.16.2018

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Warm Up:
 
:15 Double DB Hold Overhead
10 Groiners
50ft Walk on Toes
50ft Walk on Heels Backwards
 
Foundation:
 
A. Turkish Get Up demo
B. BULGARIAN Split Squat 4 sets of 6/6; rest :30/:60
 
*Use Dumbbells
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
400m Run
10 Turkish Get Ups 50/35
15 Pull-ups
Intermediate (Level 2)
 
400m Run
10 Turkish Get Ups 35/20
10 Pull-ups
 
Beginner (Level 3)
 
400m Run
10 Turkish Get Ups 20/10
10 Jumping Pull-ups
 
Cool Down:
 
2 Rounds For Quality
 
1min Bent Knee Hollow Body
10 Alternating Bird Dogs
10 Alternating Dead Bugs
1min Bottom Squat Hold

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