3/7/17 New You Challenge Day 10

March 6, 2017

Warm-up

NYC10:

2 Rounds

10 Cal Row
10 Squat w/reach (total)
10 Hand Release Push-up
10 Band Pull-apart
10 Hollow Rock
(6 min cap)

 

Skill

Rope Climb Technique (work on footwork) (5 min)
5-10 sets @ 10 sec Hanging from rope (10 min)

 

 

Endurance
75 sec work/15 sec rest (3 rounds)

1.  Wall Walk
2. Box Jumps
3. Squat then Row (bands attached to railing)
4. MB Sit-up + Russian Twist
(R1:30 after all three rounds are complete)

 

Met-con
10 AMRAP
30 KB Swings
50 Mountain Climbers (pairs)
30 MB Reverse Lunges w/OHP (at bottom of lunge, total) (moderate weight MB 6-14lbs)

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