Monday 11-11-19 C

Monday, November 11, 2019

Warm Up
Row 3 Min @Easy Pace (Set rower for workout later)
+
3 rounds
8 Side to Side Rig Assisted Cossack Squats
5/Side Rig Assisted Split Squats
20 Sec Non Active Hang

Skill
Sumo Deadlift + Set Up
KB Front Rack Lateral Step Ups
Double KB Split Stance Press

A: Every 90 Sec for 9 Min (6 sets)
6 Sumo Deadlift @2121, building

B: 8 Min EMOM
Min 1: KB Front Rack Lateral Step Ups x 6/side @16/12"
Min 2: Double KB Split Stance Press x 8-10
- switch split stance every round

10 Min AMRAP
8 Cal Row
6 KB Goblet Squats
4 Burpees Over Erg

 

Score: Total rounds and reps completed

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