Friday October 4th, 2019

Warm-up

ALL : 7 Min of work Row :40 :30 Reverse plank hold (https://youtu.be/hW4cbpEaVG0) 10 PVC overhead Squats

Strength

OPEN: Overhead Squat  (5 X 4) Every :90 X 5 4 Overhead Squat with 33X1 Tempo *60-70% of 1 Rm

LIFE: Metcon (No Measure) 12 Min of Work 8 Single arm overhead walking lunge (per side) 8 Db pull over :20-:30 PVC Superman hold

Metcon

ALL: Metcon (Time) "Thrusting Annie" For time: 50-40-30-20-10 Thrusters (75/55) Sit ups

Modification option For time 25-20-15-10-5 Db thruster 50-40-30-20-10 Sit ups