12/2/2017: Weekend Rows

December 2, 2017

Warm Up Coach Lead 00:00-10:00

 

Stabilizer 10:00-20:00

2 Rounds :45/:15

Single Leg Glute Bridge (3 sec pause at top)

Weighted Wall Sit (with medball)

Parallette hold (feet on plate)

 

Strength 20:00-35:00

3 Rounds

20 Heavy Medball Russian Twist

20 Banded Good Mornings

10 TRX Y Fly

10 Kettlebell Strict High Pull (heavy as possible)

 

 

Metcon 35:00-55:00

3RFT 

500m row

40 Flutter Kicks

20 Box Dips

5 Wall Walks

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