Monday 12-17-18 C

Monday, December 17, 2018

Warm Up

Buddha Prayers x 10

Moon The Sky's x 10

Quadruped Scapular Circles x 10 Forward/Backward

Quadruped Shoulder Circles x 5/Side 

 

3 Rounds

5/Side BB Back Rack Reverse Lunges

5 Just BB Strict Press @3030

5 Just BB RDL @3030

30 Sec Inactive Bar Hang

5 Cal Row

 

A: 10 Minute EMOM
Minute 1: 6 Back Squats @11X1 (Building)
Minute 2: 8-12 Strict Pull Ups @ Smooth

B: 3 Minute AMRAP
21 Deadlifts @135/95
21 Lateral Burpees Over Bar
Max Cal Row Remaining Time

+ Rest 3 Min

3 Minute AMRAP
15 Deadlifts @155/105
15 Lateral Burpees Over Bar
Max Cal Row Remaining Time

+ Rest 3 Min

3 Minute AMRAP
9 Deadlifts @185/125
9 Lateral Burpees Over Bar
Max Cal Row Remaining Time

Score: Total cals rowed

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