Friday December 21, 2018

Warm Up 48 (No Measure)

Bear Crawls (4 lengths)

10 Hand Release Push Ups

12 Beat Swings/Ring Rows

14 PVC Overhead Squats

16 AbMat Sit Ups

+

3 RNFT:

30 Sec Goblet Squat

30 Sec Crab Pose

Clean (5 x 10 @ 40-50%)

-Rest exactly 1 min between sets. Don’t increase the % above 50%, if you want to make this harder decrease the rest.

Back Squat (5×5 @ 80%)

Metcon (No Measure)

4 RNFT:

8 DB Bench Press

12 light DB Flies

8 BB Bent Over Row

12 Light DB Bent Over Y’s
-This is for quality.