Monday September 9
September 8, 2013Wednesday September 11
September 10, 2013Warm-Up
2 Rounds of
5 Hanging Scap Retractions
5 Pause Push-Ups
10 Squat-to-Bootstrappers
10 Alt-T Push-Ups
15 Superman
15 Flutter Kicks (L,R =1)
Strength
5 Rounds (NFT, but within 25min) of
(A) Max reps of one of the following scaling options:
- Ring Rows;
- Supine Barbell Rows;
- Ring Rows w/ Feet Elevated
- Pause Ring Rows w/ Feet Elevated
followed by,
(B) 4 Alt TGUs (w/ DB’s or KB’s)
Met-Con
9 Minute AMRAP
6 Single-Arm DB Hang Power Clean (Lf)
6 Single-Arm DB Hang Power Clean (Rt)
12 DB Russian Twists
24 Lateral Hurdles (over the DB)