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Thursday 11.01.2018

POSTED ON October 31, 2018

Thursday | 11.01.2018

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Warm Up: (8-10min)
 
10 Groiners
50ft Samson Lunge
10 Lemon Squeeze
5-7 Hollow to Arch Kips
 
x2-3 sets
 
*during the warm up break out and work on toes 2 bar
 
Metcon: (20min)
 
RX (Level 1)
 
20min AMRAP
 
400m Run
15 DB Lungesters 50/35
12 Toes 2 Bar
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster
Intermediate (Level 2)
 
20min AMRAP
 
400m Run
15 DB Lungesters 35/20
12 Toes 2 Bar
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster
 
Beginner (Level 3)
 
20min AMRAP
 
400m run
15 DB Lungesters 20/10
20 Hanging Knee Raises
 
*Lungester = 1 reverse lunge right + 1 reverse lunge left + 1 thruster
*beginner does more rep for more practice
 
 
3 Rounds For Quality (12-15min)
 
10 Barbell Roll Outs
8/8 KB Windmill
1min Table to Hold
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