6/9/28 Smart Bells

June 8, 2018

 

Warm Up: 00:00-10:00

 

Stabilizer 10:00-20:00

4 RDS :30/:15

DB Single Arm OH Sit Ups

DB Russian Twists

DB OH Hollow Body Rocks

 

Strength 20:00-40:00

4 RDS :40/:20

TRX Saws

DB Floor Press

KB Swings

DB Bent over Reverse Fly's (5-15 lbs)

 

Metcon  40:00-55:00

12 min AMRAP

Partner 1: Assault bike

Partner 2:

8 DB Front Rack Reverse Lunges

4 Renegade Row + Push Ups

8 DB Front Rack Good Mornings

 

  • Switch every time a partner finishes 1 round of DB exercises. Score is total DISTANCE at end of 12 min

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