Thursday 12-06-18 S

Wednesday, December 5, 2018

Warm Up: 

- Start ASAP - 

3 Rounds of: 

1 Min of Calorie Row (progressive pace)   

1 Min of Rest  

+

Mobility (Led By Coach):   

Cat-Camel x 10  

Down Dog/Up Dog x 10  

Inch Worm with Push Ups x 30 secs 

Runners Lunge Holds/Circles x 15-20 secs per    

Runners Lunge Knee Pushes x 10/5 per   

+

Grab BB....

+

3 Sets of: 

9-7-5 Barbell Back Squats 

5 Six Point Strict Burpee Drill 

 

Set 1: Empty BB (pause)  

Set 2: 65/45-95/65 (pause) 

Set 3: 95/65-135/95 (no pause) 

 

Workout: 
24 Min EMOM of:  

Min 1: 5 Back Squats 135/95- build if desired  
Min 2: 10 PERFECT Burpees  
Min 3: AMRAP Calorie Row (scored) 
Min 4: Rest 
- don't count your first or last round

- only tally up rounds 2,3,4 & 5 for your score    

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