Wednesday 12.9.15
Warm-up: 7 minute non-stop circuit
:30 seconds jump rope
:30 seconds air squats
5 inch worm walk outs w/ push up
10 ab mat sit-ups
Deadlift:
4 x 3 @ 85%
1 x 10 @ 65%
1/2 Turkish Get-ups:
3 x 5 each arm (don't go too heavy)
METCON: 5 rounds
5 thrusters (115/75)
5 chest 2 bar pullups
5 handstand push-ups
5 kb swings (70/53)
5 burpees
Rx + Version: 5 rounds
5 thrusters 155/105
5 bar muscle ups
5 deficit handstand push-ups (45's/25's)
5 kb swings (70/53)
5 burpee to bar pullover
* Must be cleared by coach to do Rx + *
20 minute strict cap!