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

high knees