Tuesday 10/25/16

WARM-UP:

2 rounds

10 Cal Bike

10 Y, 10 T lifts with 2 ½ # and or 5# weight

10Beat Swings

3 Position Lunge, T-Spine stretch with Foam roller and barbell, PVC’s

STRENGTH:

3 x 12 Bent Over Row

3 x 12 Upright Rows

3 x 12 Weighted Hip Extensions

3 x 4 Handstand Holds :10 sec each

MET-CON:

AMRAP 11’

11 Front Rack Lunges 135/95#

5 Muscle Ups or 11 Ring Dips

200 m Sand Bag Run