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Monday 12.18.2017

POSTED ON December 17, 2017

Monday | 12.18.2017

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Warm Up:
 
5 squats with press out
5 strokes rower legs only
5 strokes rower arms only
50ft spider man crawl
 
x2-3 sets
 
Foundation:
 
A. High Bar Back Squat
 
4 sets of 5 @75-80% 1RM
 
*If they do not have a 1RM encourage them to find a moderate weight and stay with it for the total 4 sets.
 
Metcon:
 
30-20-10
 
Level 1 (RX)
 
Cal Row
Wall Ball 20/14
Burpee
Level 2 (Intermediate)
 
Cal Row
Wall Ball 20/10 9ft target
Burpee
 
Level 3 (Beginner)
 
Cal Row
Wall Ball 14/10 9ft target
Burpee

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