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Saturday 12.29.2018

POSTED ON December 28, 2018

Saturday | 12.29.2018

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Warm Up:
 
5 Sumo Inch Worm
5 Sumo Stance Good Morning
:15 Barbell Hold Overhead
5 Empty Bar Deadlift
5 Yoga Push-ups
 
x2-3 sets
 
Foundation:
 
A. Deadlift 8-7-5-3; rest 1-2min between
B. Bench Press 8-7-5-3; rest 1-2min between
 
*increasing weight each set with 4 warm up sets prior to the working sets.
 
Metcon:
 
RX/Intermediate/Beginner
 
90s Max Cal Row
 
Rest 4min
 
90s Max Cal Row
 
*average of both scores
Cool Down:
 
3 Rounds For Quality
 
1min Half Split L/R
30s Sciatic Nerve Floss L/R
1min Shoulder T
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