Friday, August 3

August 29, 2018

 

:30 Easy Bike
:30 Active Spidermans

:30 Medium Bike
:30 Push-up to Down Dog

:30 Fast Bike
:30 Active Samson


5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side)
5 Strict Press
5 Good Mornings

 

Bar Muscle-Up  (5 sets)

5 Sets of 35% Best Set

If unable to do bar MU, scale to kipping pull-ups

Deadlift 

Build to Heavy Set of 10

Heavy does not mean "max". Build to a set of 10 that can be performed with sound movement.

 

Metcon (Time)

Captain Insano
3 RFT
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row

Rx+ 245/165 . Lunges are performed with the dumbbell's at sides, one in each hand.

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