fbpx

Strength and Conditioning
Strength: Back Squat
12 min to build to a heavy set of 2
*take big jumps early 

Strength: Pendlay Row
3×10
Immediately into
DB Hammer Curls
4×15 (3 second eccentric) 25/15?
*12 min time cap

Metcon: 15 min to get as far as possible
10-20-30-40-50
Russian KB Swings 53/35
Push-Ups
Can you finish?


_______________________________________
Cardio Core 6am

AMRAP 10
200m Run
20 Hang Alt. DB Snatch 35/25
10 Pull-Ups

AMRAP 10
250m Row
15 DB Power Cleans 35/25
10 Toes to bar

AMRAP 10
10/7 ABC
10 DB Thrusters 35/25
10 Burpees

*Rest 3min. Between Sections

CORE WORK:

EMOM 8 (30 second of work for each)
1. Weighted plank 45/25
2. Russian Twist 30/20