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Friday 09.06.2019

POSTED ON September 6, 2019

Friday | 09.06.2019

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Warm Up:
5 yoga push ups
10 push up shoulder taps
100m jog x3
 
Foundation: 10min EMOM
1st min dummbell bench press 5-7 reps
2nd min half kneeling press 6/6
 
Metcon: *200m run is 10 reps
 
RX (Level 1) 15min AMRAP
200m run
28 single arm dumbbell push press (sets of 7 on each arm) 50/35
2 rope climbs
Intermediate (Level 2) 15min AMRAP
200m run
28 single arm dumbbell push press (sets of 7 on each arm) 35/20
1 rope climbs
 
Beginner (Level 3) 15min AMRAP
200m run
28 single arm dumbbell push press (sets of 7 on each arm) 35/20
:60 deadhang accumulation or 6 hanging hip taps
 
Cool Down:
2 rounds for quality
:30/:30 side plank
1:30 seated straddle
1:30 dragon L/R

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