2nd Floor Run
10. Passthrus
10/side Dislocates
5/side Front rack stretch to squat
5/side Curtsy Lunge
10. Reverse lunge + Squat
20 Calf Raises
5/side Perfect Stretch
TABATA:
Wall sit hold
Sprawls
Strength: Every 2:30 x 5
:10 sec Barbell Back Rack Hold + Front Squats + :20 sec Barbell Front Rack Hold @ 55% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 60% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 65% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70% 1RM Front Squat
:10 Barbell Front Rack Hold + 4 Front Squats + :20 Barbell Front Rack Hold @ 70+% 1 RM Front Squat
Beginner: Use Double dumbbell follow to hold and tempo
Metcon: For time 13 min cap
10-9-8-7-6-5-4-3-2-1
Unbroken Front Squats (135/95)
30 Double unders per set
Scaled Double dumbbell
PENATLY
*IF YOU DROP THE BAR WITHOUT COMPLETING THE SET DO 8 lateral burpee over bar
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