Thursday, September 5

September 13, 2019

 

Activation
600m Run/Row
:45 seconds per movement below
Burpee
Active Spiderman
Active Samson
Low Squat Hold
Toe Touch (Maintain neutral spine, don't round back)
Downward Dog / Pike Hold
Upward Dog
Pigeon Pose
Shoulder to Floor

Bench Press (5-5-5-3-3-3-1-1-1)

Warmup to 70% for 1st set of 5 reps. Increase weight throughout sets.

Metcon (AMRAP - Rounds)

7:00min AMRAP
10 Slam Balls
20 Walking Lunges (10 each Leg)
30 Double Unders - 50 Singles

Rest 2:00 Min

7:00min AMRAP
5 Burpee Box Jumps
10 Dumbell Push Press
15 Abmat Situps

Rest 2:00min

7:00min AMRAP
10 Dips
20 KettleBell Swings
100 Feet Farmers Carry

*Not for score
3 Rounds Marks completion of the 3, 7:00min Amraps for today

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