Saturday 10.05.2019

POSTED ON October 4, 2019

Saturday | 10.05.2019

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Warm Up:
50ft Samson lunge
:15 handstand hold + shrug
7/7 kb high pull
A. EMOM 10min
1st min hollow body hold :30
2nd min arch hold :30
Metcon: 13min AMRAP “Forget me Knott”
RX (Level 1)
7 lateral burpre over bar
10 chest 2 bar
14 front rack lunge 95/65
Intermediate (Level 2)
7 lateral burpee over bar
10 pull up
14 front rack lunge 95/65
Beginner (Level 3)
10 burpees
14 jumping pull ups
16 front rack lunge 75/55
Cool Down:
2-3 rounds for quality
1min half split stretch L/R
1min shoulder T L/R
1min flat needle L/R
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