Saturday, December 9, 2017

Warm Up H
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Metcon (Time)
Workout For total time
3 rounds:
5 MU
20 KB Swings 55/35
21-15-9:
SHSPU or SDB press
Box Jump 24/20
 
3 Rounds:
50 DU
12 Deadlift 165/125
12 Pushups
12 Toes 2 Bar

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