Wednesday 10-02-19 C

Tuesday, September 24, 2019

Warm Up
Banded Bent Arm Lat Stretch x 45 Sec/Side
Standing Double Leg Hamstring Stretch x 60 Sec
Sphinx Pose x 60 Sec
Back Lying Iron Crosses x 14 (Dynamic)
+
3 Rounds (Band Hanging From Pull Low Pull Up Bar)
8/Side Banded Single Arm Row
12 Banded Tricep Pull Downs
20 Slow Mountain Climbers

Skill
Rope Body Rows
Tuck Ups
Body weight Skull Crushers

3 Rounds
Rope Body Rows 4/arm, rest 60 sec
Tuck Ups x 12, rest 30 sec
Body weight Skull Crushers x 6-10, rest 60 sec

3 Min AMRAP @85% Sustainable Effort
10 Lateral Burpees Over Bar
8 Hang Power Cleans @75/55
6 Chest To Deck Push Ups
- Rest 1 Min x 4 Rounds (Pick Up Where you Leave Off Each Round)

Score: Total rounds + reps

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