Saturday, November 18, 2017

Warm Up x 15 minutes:  primarily locomotion

A. Bench Press x 5-7 reps @31x1 x 5 sets: every 3 minutes.

B.  AMRAP in 4 minutes:

      Toes to Bar x 5

     Mountain Climbers x 12

     (Advanced should drop directly under their bar to perform the Mountain Climbers)

Rest 4 minutes

C. AMRAP in 4 minutes:

   Sandbag power cleans (alternating sides) x 10

    burpees x 7

Rest 4 minutes

D. AMRAP in 4 minutes:

   KB Swings x 15

    stationary DB lunges x 16 (alternating, dbs held in rack position)