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Friday, November 9, 2018

8
Nov

Friday, November 9, 2018

GROUP WARM-UP
2 Rounds –

:30 Air bike

5 Glute bridges 

5 Plate squat @ tempo 3 sec down + 3 sec hold at the bottom

5 hinge (empty barbell) 


ODD OBJECT/STRONGMAN 

You can start on any of the three circuits shown below. Complete all sets before moving to another circuit. Rest no more than 2 minutes between sets. 


Circuit 1 – 

3 Sets of:

10 Front squats (clean barbell from the ground)

50 ft barbell front rack walk


Circuit 2 – 

3 Sets of: 

5 each side landmine row 

8 Elevated ring rows


Circuit 3 – 

3 Sets of: 

:30 Sandbag hold 

:30 Farmers hold 

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