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Friday 11.15.2019

POSTED ON November 14, 2019

Friday | 11.15.2019

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Warm up:
10 alt. down dog toe taps
10 groiners
50ft toe pull
X2-3
5/5 single leg good morning
:15 handstand hold
5 empty bar deadlifts
X2-3
 
Build to a heavy 3 rep deadlift
 
Metcon: “Fade into Black”
 
15min AMRAP
RX (Level 1)
5 deadlifts 275/185
30 air squats
7 strict HSPU
Intermediate (Level 2)
5 deadlifts 225/155
30 air squats
7 HSPU
 
Beginner (Level 3)
5 deadlifts 165/115
20 air squats
10 piked HSPU off box
 
Cool Down:
2 rounds for quality
1min single leg forward fold L/R
1min plank
1min couch L/R

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