Friday, November 18

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