Sunday, November 11

November 22, 2018

 

10 min AMRAP:

5 shuttle runs
10 supermans
10 wall squats
30s plank
30s bar hang

Metcon (AMRAP - Reps)

EMOM 16:

Min 1: 20 Wall Balls
Min 2: 20 DB Snatch
Min 3: Max calorie row/bike
Min 4: REST

Metcon (No Measure)

Functional BB:

Superset (3 rounds):
A) 5 strict Pull-Ups
B) 12 Alternating Glute Bridge DB Press

Superset (3 rounds):
A) Weighted Wall Sit (45-60 sec)
B) 8 Seated DB Press

Superset (3 rounds):
A) Double KB overhead walk (20m)
B) Ring Plank (45-60 sec)

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