Tuesday, November 27th 2018

Anthony

Strength
Bench Press: 5-5-5-5-5
Pendlay Rows: 5-5-5-5-5

Metcon
AMRAP in 10 Min
7 Wall Balls
7 Pull-Ups
30 Double Unders

Rx: 20/14
Fit: 20/14 or 14/12, Low Box Jumping PU, 60 Singles
Dyn: 10, Ring Rows, 30 Singles

Cooldown
Assault Bike Calorie Ladder
2-4-6-8-10-8-6-4-2
2 calories max effort, 2 calories coasting. 4 @ max effort, 4 coasting…
Then: 4 minutes cumulative foam rolling; pick muscle group

Sweat

AMRAP 20
5 KB Cleans (Right Side)
5 KB Front Squats (R)
5 KB Jerks (R)
5 Pull Ups
5 KB Cleans (Left Side)
5 KB Front Squats (L)
5 KB Jerks (L)
5 Push Ups

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