Thursday August 14th, 2019

Warmup

ALL:

Emom X 9 1) :40 Push up Plank 2) 10 Kb taters 3) :40 Bike

Weightlifting

OPEN: Front sqaut  (1 X 3 ) Every :90 X 6 build to a heavy 3 reps

Track heaviest set of 3

LIFE: Front rack Dumbbell squat  (6 X 8 ) Every :90 X 6 8 reps with Tempo 3.3.3.1

Tempo 3.3.3.1 = 3 count down. 3 count at bottom. 3 count up. 1 count before next rep

Metcon

ALL: Metcon (AMRAP - Rounds and Reps) 5:25 min on/ 2 min rest each station

A) 40 Double unders 20 Jump lunges

B) 25 ft front rack walking lunge (53/35)(kb) 6 Dual Kb Swing 25 ft front rack walking lunge 6 Dual kb swings

C) 11 Cal row 11 Wallballs (20/14)

Accessory Work

ALL: Metcon (No Measure) Accumulate 75 Single arm band press down (per side) 50 Slam ball (25/15)