Friday, October 26, 2018
Mobility
Roll 1 minute per side of:
Calves
Quads
Glutes
Lats
Buy-In
3 rounds of:
1 minute Downward dog
1 minute jumping jacks
Metcon
Metcon (AMRAP – Rounds and Reps)
5 minute ladder of:
5-10-15-20 etc reps of:
 dumbbell squat cleans
10-20-30-40-50 etc reps of:
Double unders

Rest 2 minutes

Dumbbell
Men 35#
Ladies 20#

Metcon
Metcon (AMRAP – Rounds and Reps)
5 minute ladder of:
5-10-15-20 etc reps of:
 Dumbbell push Press
10-20-30-40-50 etc reps of:
Double unders

Rest 2 minutes

Dumbbell
Men 35#
Ladies 20#

Metcon
Metcon (Time)
21-15-19 reps of:
Dumbbell Squat Clean
42-30-18 reps of:
Double unders

Rest 2 minutes

Dumbbell
Men 35#
Ladies 20#

Metcon
Metcon (Time)
21-15-9 reps of:
Dumbbell Push Press
42-30-18 reps of:
Double unders

Dumbbell
Men 35#
Ladies 20

 

Categories: Training

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