Friday 09-13-19 C

Friday, September 13, 2019

Warm Up
Runners Lunge x 60 Sec/Side
Double Arm Wall Lat Stretch x 60 Sec
Squat and Sit x 60 Sec
+
2-3 Rounds
10 BB Frankenstein Squats
5 Hindu Push Ups
10 Box Step Up / Step Downs
125m Run

A: 15 Min EMOM

Min 1: 8 Front Squats Off Rack - form and speed focus

Min 2: 6 Bear Steps Forward, Backward, Left & Right

Min 3: 16 Power Steps Ups

A: 6 Min AMRAP
5 Front Squats @75/55
10 Ab-Mat Sit Ups
10 Bounding Box Jumps @20/16"

+ Rest 3 Min

B: 5 Min AMRAP
10 Wall Balls @20/14
10 Burpees

+ Rest 2 Min

C: 4 Min
Max Meter Row

Score: Total Meters Rowed

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