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Monday 02.11.2019

POSTED ON February 10, 2019

Monday | 02.11.2019

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Warm Up:
 
5/5 KB High Pull
50ft Samson Lunge
5 Scap Pull-ups
5 Air Squats + :30 bottom of air squat hold
 
x2-3 sets
 
Foundation:
 
A. Strict Pull-up 4 sets 3.3.3; rest 15s between
clusters and 1min between sets.
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
10 Single Arm DB Lunge 50/35
8 Lateral Burpees over DB
12 Toes 2 Bar
10 Single Arm DB Lunge 50/35
8 Lateral Burpees over DB
12 Chest 2 Bar
Intermediate (Level 2)
 
10 Single Arm DB Lunge 35/20
8 Lateral Burpees over DB
12 Toes 2 Bar
10 Single Arm DB Lunge 35/20
8 Lateral Burpees over DB
12 Pull-ups
 
Beginner (Level 3)
 
10 Single Arm DB Lunge 20/10
8 Lateral Burpees over DB
12 Hanging Knee Raise
10 Single Arm DB Lunge 20/10
8 Lateral Burpees over DB
12 Jumping Pull-ups
 
Cool Down:
 
3 Rounds For Quality
 
8/8 Single Leg Glute Bridge
1min Flat Needle L/R
1min Piriformis Stretch L/R

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