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Monday 07.09.2018

POSTED ON July 8, 2018

Monday | 07.09.2018

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Warm Up:
 
50ft Samson Lunge
5/5 KB Waiters Squats (see video below)
5/5 Single arm KB Swing
:45 Banded Ankle Distraction L/R
 
x2-3 sets
 
Strength: 15min to complete
 
Front Squat
 
2×6 80%
3×6 85%
 
Metcon:
 
RX (Level 1)
 
10 Dumbbell Box Step overs 50/35 24/20
17 Pull-ups
15 Burpee to 6in target
 
3 Rounds For Time
Intermediate (Level 2)
 
10 Dumbbell Box Step overs 35/20 20in
17 Pull-ups
15 Burpee to 6in target
 
3 Rounds For Time
 
Beginner (Level 3)
 
 
10 Dumbbell Box Step overs 20/10 20in
17 Jumping Pull-ups
15 Burpee
 
3 Rounds For Time

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