Wednesday 10-09-19 C

Wednesday, October 9, 2019

Warm Up
Cat and Camel x 10
Up Dog Down dog x 5 (Smooth)
Double Arm Lat Stretch x 60 Sec (Using Rig)
Bicep Stretch x 30 Sec (Using Rig)
Squat and Sit x 60 Sec (using Rig If Needed)
+
3 Rounds (Light BB)
10 Med Ball Bent Over Rows
10 Med Ball Squats
10 Med Ball Push Press
10 Med Ball Ball Slams
125m Run With Med Ball

4 Rounds
Tall Kneeling DB Press x 12, Rest 30 sec
Strict Chin Ups / Banded Chin Ups x 6-8, Rest 30 sec
Plank On Elbows x 60 Sec, Rest 60 sec

6 Min
45 Sec Assault Bike For Cals
45 Sec Rest
+
6 Min
45 Sec Burpee Box Jumps (not overs) @20/16
45 Sec Rest
+
6 Min
45 Sec Wall Balls @20/14
45 Sec Rest
* 45 sec rest/transition b/w stations

Score: Total reps per each movement ex. #-#-#

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