Thursday 10/19/17

Colton.jpg

3 Rounds: 40m Waiter walks,  15 Back Extensions, :30 Plank Holds, 10 Banded Row(https://www.youtube.com/watch?v=Mn9FjxF74lQ)

Skill:

Kip work

https://www.youtube.com/watch?v=4ZJMblG5apg

Conditioning:

5 Rounds

12 DB Lunge 50/35# (DB in front rack position)

12 Slam Balls

50 m Farmers Carry 70/53#

Cash out:  1000 m Row

EXTRA:  “Ab What”

4 sets not for time of:

10 V-Ups

10 Tuck Crunches

https://www.youtube.com/watch?v=7wN9eB4gKrQ

20 Second Hollow Hold

20 Second Arch Hold