Monday November 20, 2017

Warm Up 52 (No Measure)

3 RNFT:

*Use 2 KB/DB’s

5 Deadlift

5 Hang Cleans

5 Front Squat

5 Push Press

5 Floor Press

+

3 RNFT:

30 Sec Goblet Squat Pose

30 Sec Crab Pose

Deadlift (7-7-5-5-3-3)

Metcon (AMRAP – Reps)

AMRAP 14:

55 Burpees

55 Pull-ups

55/40 Calorie Row

55 Handstand Push-ups
Scale 1: 45 reps of

Bupees

Banded Pull Ups

45/32 Cals

Box/Abmat HSPU/L-Seated DB Press

Scale 2: 40 Reps of

Burpees

Jumping Pull Ups

40/28 Cals

L-Seated DB Press