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Friday

Friday
8
Feb

02-09-18

Warmup:
3 Sets – Not for Time
6 Single Arm DB Overhead Split Squat
10 Side Plank Clamshells/side
10 Supine Leg Lowering with DBs held at arm length
*slow controlled movements. Perfectly straight arm on the split squat or its too heavy

A1: Front Squat @30X1; 3,3,3; rest 20sec- all tough sets here to make this work
A2: Back Squat @30X0; AMRAP at strict Tempo (same weight as Front Squat – as soon as you break strict tempo the set is over); rest 3 minutes x 3.
B: 4 Sets – For Times- goal is to be close on times
6 Burpee Box Jump Overs 30/24″
9 KBS
12 Dual KB Front Rack Walking Lunge
24 Double Unders
Gym Length Dual KB Front Rack Carry (same KB as lunge)
REST 2mins between sets

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