11/5/2020
WARM UP
AMRAP 10 (Not for Speed - BUT FOR QUALITY)
50 High Knees
10 Glute Bridges
5 Kang Squats
20 sec High Plank Hold
SWEAT
Metcon (Time)
4 Rounds
50 Mountain Climbers
25 KB American Swings / BCKPCK G2OH
7 Bench Pike Walk Ups
Score: Total Time
Goal: Under 13 Min
Rx
BCKPK: 30-40/20-30#
KB/DB: 50/35#
BB: 95/65#
RX +: Swings must be unbroken + 4 Wall Climbs each time
FINISHER
7 Rounds
30 Seconds Alternating V - Ups
HIGH PLANK HOLD
KANG SQUATS
alt v-ups
MTN CLImBERS
KETTLE BELL SWINGS
Ground to oh
BENCH PIKE
WALK UPS
HAND UP plank
GLUTE BRIDGES
