17 December 2018
Warm-up: 3 Rounds, Block Run, 10x Jumping Squat, 6x Burpee, 4x Inch Worm.
Strength: Back Rack Reverse Lunge 5×10 (5 Right then 5 Left). Slightly heavier than last week.
Stamina (don’t post on board): 4 Rounds, not for time: 10x Curtis – P (115-135 / 80-95), 100m Farmer Carry (Heavy), 20x Single arm KB overhead squat (55/35 – 10/ side).
- Calorie Row
- Alternating DB Snatch (50/35)
- Goblet Squat with Dumbbell (50/35)
- Run to the End of the Parking Lot after Each Set
Cool Down: EMOM for 10:00: 8-12 second L- Sit on dip bar or Rings– Try to increase time form last week.