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Monday 12.23.2019

POSTED ON December 22, 2019

Monday | 12.23.2019

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Warm Up:
10 push up shoulder taps
:15 handstand hold
50ft reverse lunge
5 empty bar bench press
X3
 
Strength:
A1.) Bench Press 5 of 3 @33×1; rest 1min
A2.) Dumbbell Row 5 sets 6/6 @30×1; rest :30/1min
 
Metcon:
 
RX (Level 1)
25 dumbbell push jerks 35/20
50 double unders
25 dumbbell step ups 35/20 24/20
50 double unders
3 rounds for time
Intermediate (Level 2)
25 dumbbell push jerks 35/20
35 double unders
25 dumbbell step ups 35/20 20/16
35 double unders
3 rounds for time
 
Beginner (Level 3)
25 dumbbell push jerks 20/10
75 single unders
25 dumbbell step ups 20/10
75 single unders
3 rounds for time
 
Cool Down:
3 rounds for quality
1min couch stretch L/R
10 weighted Cossack squats
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