Monday September 16, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
60 Sec Goblet Squat Pose
12 Goblet Squat
6/6 KB Push Press
12 Scap Pulls
12 Beat Swings

Back Squat (4×4 @ 85%)

Metcon (3 Rounds for reps)

5 Min AMRAP
12 T2B
12 Alt. DB Hang Split Snatch @ 50/35

Rest 1 Min

5 Min AMRAP
12 Pull Ups
12 Alt. DB Hang Squat Clean @ 50/35

Rest 1 Min

5 Min AMRAP
12 Ring Dips
6/6 One Arm DB Thrusters
Scale 1:
@ 35/25
Modified Gymnastics

Scale 2:
@ 25/15
Sit Ups/Ring Rows/Push Ups