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

Leave a Reply

Your email address will not be published. Required fields are marked *