7/13/18

7/13/18

Warm Up:
Group Deadlift practice
Deadlift (1)
In 12 minutes, work up to a heavy single deadlift. Use double overhand grip.
Metcon (2 Rounds for weight)
12 minute EMOM, rotating minutes:

1 – 3 Stone to Shoulder – ascending load
2 – 10 m Prowler Push, add load each minute
3 – Rest

Record score as follows:
Round 1 – final stone weight
Round 2 – final prowler weight

Metcon (No Measure)
Finisher:
3 rounds Ab Circuit

10 V-Ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

Metcon (Time)
100m Row Sprint

Try to be the fastest in your class.

2018-07-13