Thursday, November 21

November 28, 2019

 

1:00min Active Spiderman
1:00min Active Samson

3 Rounds
10 Air Squats
10 Pushups
10 Kip Swings

 

Bench Press (4 x 3, 4 x 1)

4 Sets of 3
then..
4 Sets of 1

Warmup and complete 4 heavy sets of 3 and 4 heavy sets of 1

 

Metcon (Time)

4 Rounds:
500 Meter Row
25 AbMat Sit-ups

Directly Into…

4 Rounds:
25 Calorie Assault Bike
15 Burpees

Rx+ Toes 2 Bar
Burpees to a 6" Target

Substitutions
Row or Bike with 400m Run or 10 Gym laps

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