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Wednesday, November 7, 2018

6
Nov

Wednesday, November 7, 2018

GROUP WARMUP
3 sets –

:30 Row

5 Shoulder-to-overhead 

5 Front Squats

5 Thrusters

5 Burpees


TEST

For time:

40/35 Calorie row 

30 Bar-facing burpees  

20 Thrusters Rx 45/35

*heats of 10 every 12 minutes

DUMBBELL COMPLEX

2 Sets of:

6 Deadlift Rx 50/35; Master55+ 35/20

6 Steps stationary reverse lunge  


STRENGTH

2 Sets of

10 banded side steps (band above knee)

6 Steps kettlebell front rack lunge 


MOBILITY

1:00 box stretch 

10 PVC pass-throughs 

1:00 standing hamstring stretch 

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