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3/14/18 "The Wuthering Emelies"

March 13, 2018

WARM UP Coach Lead 00:00-10:00

STABILIZER 10:00-25:00
4 Rounds :30/:10
Scissor Kicks
Squat Hold with Mini Band Above Knees
Forearm Plank Hold

STRENGTH 25:00-40:00
EMOM9
15 Overhead Triceps Extension (single DB, max weight)

8/8 Bicep Curl (use same DB if possible)

20 Sumo Squats w/ DB in Goblet Grip

 

METCON 40:00-55:00

Ascending Ladder: 12min

Wall Balls (RX 20/14)

Forward Lunges (pairs)

Renegade Rows (pairs) (RX 30/20)

 

...start witg 1 rep of each exercise then add 1 rep each round.
 

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