Friday 11-01-19 C

Friday, November 1, 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

5 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

12 Min AMRAP
9 Hang Power Cleans @95/65
12 HR Push Ups
15 Box Jumps @20/16"

Score: Total time

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