Monday 10-07-19 C

Monday, October 7, 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
2 Lying To Standing Rope Climbs
8 Diamond/Tricep Push Ups
8 Alternating Bear To Single Arm Bridge
8 Burpees

Skill
Rope Body Rows
Tuck Ups
Body weight Skull Crushers

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

4 Min AMRAP @85% Sustainable Effort
3-6-9-12-etc...
Hang Power Cleans @95/65
Pull Ups / Ring Rows
Box Jump Step Down @20/16
- Ascending by 3's

+ Rest 90 Sec

4 Min AMRAP @85% Sustainable Effort
2-4-6-8-etc...
Hang Power Cleans @105/70
Pull Ups / Ring Rows
Box Jump Step Down @20/16
- Ascending by 2's

+ Rest 90 Sec

4 Min AMRAP @85% Sustainable Effort
1-2-3-4-etc...
Hang Power Cleans @115/75
Pull Ups / Ring Rows
Box Jump Step Down @20/16
- Ascending by 1's


Score: Total rounds and reps from last AMRAP

 

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