A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) AMRAP In 10 Min Of:
100ft Overhead Plate Walking Lunge (45/25)
150ft Sled Push (Heavy)
15 Burpees
rest 5 min
AMRAP In 10 Min Of:
20 Cal Assault Bike
10 KB Snatch, R (53/35)
10 KB Snatch, L
C) 3 Sets
Single Arm Landmine Thruster x8 ea.
Floor Seated 90 Degree Bent Arm DB Hold x20-30 sec
https://www.youtube.com/watch?v=4Vmj7j8XRSA
NO CLASSES SATURDAY 11/17/18 – MetCon Mashup at our box!