4/10/18 "Shrug It Off"

April 9, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-15:00

Alt Tabata 8x :20/:10

Hollow Hold & Reverse Table Top Hold

 

STRENGTH 15:00-35:00

3 Rounds NFT (15min cap)

4 Wall Walks

8/8 Bicep Curls Max Weight

15 DB Shrugs Max Weight

20 Scap Push Ups

10/10 Banded Row in Side Plank

 

METCON 35:00-55:00

4 RFT (16min cap)

15/10 Cal Assault Bike

10/10 Weighted Front Rack Lunges (RX 35/20)

10/10 MB Sit Ups with A Twist (RX 20/14)

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