Monday November 18, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Rounds of:
10 Banded Shoulder Rotations
10 Box Step Ups
10 Muscle Cleans
10 Scap Pulls
5 Burpees

Metcon (No Measure)

3 Sets of:
5 Skin the Cat (rings/bar)
3-5 Weighted Pistol Right/Left
5-10 Bodyweight Pistol Right/Left

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Min:
11 Hang Power Clean @ 115/80
11 Burpees
11 Push Press @ 115/80
11 Pull Ups

Variation 1:
9 Reps
@ 75/55

Variation 2:
9 Reps
@ 55/35