Thursday, November 9

November 10, 2017

 

1 Minute
Easy Row
Active Spidermans
Pigeon Pose (:30 each side)

1 Minute
Medium Row
Active Samson
Ankle Stretch (:30 each side)

:30 Seconds
Fast Row
Air Squats
Overhead Stretch on Wall

 

Bench Press (5 x 4)

-Warmup to 75% for 1st set of 4, increase weight each set if possible

 

Ring Rows (4 x 10)

*Superset with Bench

 

Farmers Tan (AMRAP - Rounds and Reps)

Teams of 3:
AMRAP 20:
200 Meter Farmers Carry (70’s/50’s)
60/42 Calorie Row or 800m team run
200 Meter Farmers Carry (70’s/50’s)
75 Wall Balls (20/14)

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