Wednesday November 20, 2019

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then;
7 Banded Hollow Body Lat Pull Down/Y-Pull
50’/side Bottom Up KB Carry (at shoulder)
50’/side Bottom Up KB Carry (OH)

Metcon (Time)

5 RFT:
10 OH Squat @ 95/65
10 C2B
**14 Min Time Cap**

Variation 1:
8 Reps
@ 75/55 or FS @ 95/65
Pull Ups

Variation 2:
FS @ 75/55
Ring Row

Hip Hinge (Weight)

Strict T2B/Leg Raises
Reverse Hypers
3×8-12