Thursday 11.05.15
November 5, 2015
Warm-up: Â
On the minute shuttles
(starting at 8, ending at 12) Â progressive speed!
then.. 1 set of
10 sumo squat to hammy stretch
5 inch worm walk outs w/ push-up
10 ring rows
* Run the following movements in a circuit * (Rest as needed)
Â
Split Squat:
3 x 10 each leg
Â
Single Arm Press:
3 x 10 each arm
Â
Strict chin-ups:
3 x 5 (add load if applicable)
Â
Turkish Get-ups:
3 x 3 each side
Metcon A: Â 5 minute armap
10 power snatch (75/55)
7 over the bar burpees
Â
*Rest 1 minute*
Metcon B: Â 5 minute amrap
10 thrusters (75/55)
7 knees to elbows
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