Friday, November 18

November 18, 2016

 

Static Core

2 rds :45 on :15 off
Plank
Left Plank
Right Plank
Table Top

 

Bench Press (5 x 5)

15 mins Time Cap

Empty bar x 10

5 reps @ 55%

3 reps @65%

3 reps @75%

THEN

5 sets x 5 reps @ 85%

**SUPERSET w/ KB/DB Rows

 

Single Arm DB/KB Row (5 x 5)

 

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

50 DU
15 Wall Balls(20/14)
15 Pull-ups
15 Box Jumps(24/20'')
15 Push Press(75/53)
15 Calorie Row(Damper@8)

 

Rx+ (30/20), C2B, Rebounding BJ, (95/63), Damper@10

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