Saturday, 11/05
November 4, 2016
Monday, 11/7
November 6, 2016
Warm-Up
3 Rounds of
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X-walk
then,
1min Squat Hold
1min Single Leg Flexion/ side
1min Squat Hold
Strength – Back Squat (40 min)
1 x 10 w/bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 6 @ 75%
then,
3 x 6 @ 80%
Team Met-Con
In teams of up to 4 ppl, complete for time:
5 Rounds of
21 cal Row
15 Deadlifts (M:185/135/95, W:123/93/63)
9 Burpee Box Jump Overs
– follow the leader
– first person waits for last to finish Burpees before beginning next round
