Tuesday 11-21-17

Monday, November 20, 2017

Warm Up: 
Foam Roll- quads, hams, and itbs 
+
Cat-Cow X 60 Secs
Side to Side Lunge X 60 Secs  
Plank Holds X 60 Secs 
Frankenstein Walks X 60 Secs
Plank Shoulder Taps X 60 Secs 
Supermans X 60 Secs 
+
Grab light to moderate kettlebells...
+
2 Rounds of: 
KB Deadlifts X 10  
KB Push Presses X 10
Hard Effort Calorie Row X 6/4   
- move slow with the KBs and fast on the rower 
+
Workout: 
8 Min AMRAP:

30/24 Calorie Row As Buy-In   
- remaining time amrap -  
8 BB Deadlift @ 185/125
8 KB Thrusters @ 35/25 
- the goal is 4 rounds -   
+
2 Minute Transition Rest 
+
8 Min AMRAP:
30/24 Calorie Row As Buy-In   
- remaining time amrap -  
6/4 MU’s or Bar Ups (Mod: 6 PUs+6 Dips)  
12 KB Push Presses @ 35/25 
- the goal is 4 rounds -   
+
2 Minute Transition Rest 
+
8 Mins to Complete: 
12 Toes to Bar 
12 Deadlifts @ 205/135
12 Toes to Bar 
12 Deadlifts @ 225/155
12 Toes to Bar  
12 Deadlifts @ 245/165   
12 Toes to Bar 
- this is your score for today's workout

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