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Friday 12.15.2017

POSTED ON December 14, 2017

Friday | 12.15.2017

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Warm Up:
 
5/5 KB high pull
10 cuban PVC pipe raises
5/5 lateral box step ups
 
x2-3 sets
 
Foundation:
 
A. EMOM 12min
 
1st min 6/6 heavy single arm suitcase deadlift
2nd min Box Step Up 24in 7/7 (do no alternate reps leave lead leg/step up leg on the box for all the reps)
3rd min 5-7 perfect hollow to arch kips
 
Metcon:
 
13min AMRAP
 
Level 1 (RX)
 
21 KBS 53/35
15 burpees to plate 45lbs (they jump up to the 45lbs plate)
5 Bar Muscle Ups
Level 2 (Intermediate)
 
21 KBS 35/26
15 burpees to plate 45lbs (they jump up to the 45lbs plate)
5 jumping bar muscle ups
 
Level 3 (Beginner)
 
21 KBS 35/26
15 burpees to plate 25lbs (they jump up to the 25lbs plate)
10 jumping chest 2 bar

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