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Saturday 02.16.2019

POSTED ON February 15, 2019

Saturday | 02.16.2019

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Warm Up;
 
6/6 Crossbody RDL
20 Russian Twists
5 Scap Pull-ups
5 Scap Push-ups
1 min Plank Hold
 
x2-3 sets
 
Foundation:
 
A1.) KB Sots Press 4 sets 5/5; rest :30/:45
A2.) Dumbbell Box Step-ups 4 sets of 7/7 (step up on each side); rest 1min
 
Metcon:
 
RX (level 1)
 
8min AMRAP
 
10 Hang Power Clean 95/65
3 Bar Muscle-ups
Intermediate (Level 2)
 
8min AMRAP
 
10 Hang Power Clean 75/55
7 Chest 2 Bar
 
Beginner (Level 3)
 
8min AMRAP
 
10 Hang Power Clean 55/35
5 Kipping Pull-ups or 10 Jumping Pull-ups
 
Cool Down:
 
3 Rounds For Quality
 
20 Plank Walk Outs (like a roll out without a wheel)
10 Arch Rocks
10/10 Rock Back Split Squats
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