Tuesday, August 14, 2018

Warm-up:

• 20/15 cal. Assault Bike
• 75 SU
• 10 (ea.) Lunge
• 10 KB Front Squat
• 10 (ea.) Single-arm KB Swing
• 10 (ea.) DB Bent-over Row
• 10 PVC Overhead Squat

MetCon:

10 rounds for time

RX

• 5 Strict C2B Pull-up
• 10 Dumbbell Movement* 40’s/25’s
• 15 PVC Overhead Squats

* Dumbbell Movements

• rd 1 Push Press
• rd2 Burpee
• rd3 Power Clean
• rd4 Bench Press
• rd5 Lunge
• rd6 Front Squat
• rd7 Bent-over Row
• rd8 Snatch
• rd9 Deadlift
• rd10 Thruster

Fitness/Recovery

• 5 Body Row
• 10 Dumbbell Movement* 25’s/15’s
• 15 Air Squats

* Dumbbell Movements

• rd 1 Push Press
• rd2 Burpee
• rd3 Power Clean
• rd4 Bench Press
• rd5 Lunge
• rd6 Front Squat
• rd7 Bent-over Row
• rd8 Snatch
• rd9 Deadlift
• rd10 Thruster