Wednesday 09-26-18 C

Wednesday, September 26, 2018

Warm Up

Squat and Sit x 60 Sec (chillin)

Tempo Air Squats x 10 @2020

Walking Lunges With Pause @Top x 20

Non Active Hang x 30-60 Sec

Hanging Shrugs x 10 (2 sec pause @top)

Lying To Standing To Lying Rope Climbs x 3 (share)

+

Grab Light KB's Then, 3 Rounds...

10 Double KB Deadlifts

50' KB Front Rack Carry 

10 KB Push Ups

10 Cal Row

 

3 Rounds
Rope Body Row 3 x 8/side-hand on top
BB Good Morning 3 x 10 (slow)
Single Arm Plank 3 x 25 Sec/Side

- Rest 30-60 Sec b/w Movements

4 Sets: 30 Sec On, 30 Sec Off
Max Cal Bike
Max BB Power Clean and Jerks @95/65
Max TTB / Hanging Knee Raises

Score: Total reps completed

 

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