Cardio Class (9:00A)- Saturday 11/17/18
Complete 4 Rounds of:
–
400M- Bike
15X- Wall Ball (14/10)
200M- Row
15X- WB Bear Hug Squat
150X- Jump Rope
15X- WB Core Twist LR=1
Saturday 11/17/18- Workout
Complete: 6-10-14-10-6
–
Conventional Deadlift (185/125)
Hang From Rig (45sec)
DB Snatch (55/35)
Pull-ups
Single Arm KB Swings (35/20)
Friday 11/16/18- Workout
Bench Press- 6X1@90% or 6X5@RPE5
*18 min cap.
–
Complete in any order/rep scheme below:
30X ea.- Single DB Push Press (35/25)
50X- Plate OH Sit-up (45/35)
60X- Pushup (floor to lockout)
5 min- Hollow Hold
Cardio Class (5:30P)- Thursday 11/15/18
Complete: 15-15-12-12-9-9
Starfish Situp (LR=1)
Cone Side Shuffle (LR=2)
Bike (cals)
DB Thruster (25/15’s)
