Monday 10/3/16

Cycle 2, Day 1

Warm-up 1:

400 m Run

12 Monster walks

20 Bridges with Band

Couch stretch,  Straddle,  Oly squat stretch, PVC’s, Clean Progression

Strength:

 Clean High pull

6 x 3 @ 70% of Clean

then: 3 Rounds of KB Bent Over Row 53/35#

Met-Con:

EMOM: 15’

Minute 1:  8 cal bike

Minute 2:  8 cal row

Minute 3:  15 KBS 53/35#

*If you fail, 50 Burpees immediately after

*Your goal is to complete each exercise within the minute