Wednesday 11-20-19 C

Wednesday, November 20, 2019

Warm Up
Row 150m, Rest 20 Sec b/w
- increase pace each set
+
3 Rounds
5/Side Bodyweight Single Leg RDL
2 Wall Walks
10 Squat Jumps
5 Supinated Ring Rows

Quick Skill Review
Single Arm Single Leg KB RDL
Single Arm KB Push Press

A: 5 Rounds (building with form focus)
Single Arm Single Leg KB RDL x 6-8/side, Rest 30 Sec
- Progress to balancing on single leg if possible
Single Arm KB Push Press x 6-8/side, Rest 30 Sec

9 Min AMRAP
125m Run
6 DB Renegade Rows (Row Right + Row Left = 1)
6 DB Thrusters
- Same weight for both movements

+ Rest 2 Min (replace DB find lane for next piece)

3 Rounds
50' Bear Crawl
50' Burpee Broad Jumps

Score: Total time for 3 rounds

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