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Thursday 11.08.2018

POSTED ON November 7, 2018

Thursday | 11.08.2018

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Warm Up: (8-10min)
 
10 Wall Slides
10/10 Plank Slides
5 Hips Down Push-ups
200m Jog
 
x2-3 sets
 
Foundation: (24min)
 
Every 1:30 x8
 
1st Close Grip Bench Press 5 reps 75%+
2nd Strict Pull Ups 5-7
 
Metcon: (6-12min)
 
RX (Level 1)
 
“Hold on Tight”
 
1000m Row
75 Burpees
 
For Time
 
*12min time cap
Intermediate (Level 2)
 
1000m Row
50 Burpees
 
For Time
 
Beginner (Level 3)
 
750m Row
50 Burpees
 
For Time
 
Cool Down: (12min)
 
3 Rounds For Quality
 
10 Dead Bugs
7/7 Single Leg Glute Bridge
20 Flutter Kicks
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