6/20/18 C10103

June 19, 2018

WU Coach Lead 0:00-10:00

 

BACKBONE 10:00-30:00

"Bench Press"

1 x 5 @ 40%

1 x 5 @ 50%

2 x 3 @ 65%           

2 x 3 @ 75%           Bar Bicep Curl (Super-Set)

3 x 3 @ 85%           3 x 12 @ M25% BW

 

MIDLINE 30:00-40:00

3 Rounds (:45 Work / :15 Rest)

- Plank Up Downs

- Plate Russian Twist

- Hollow Hold + Flutter Kicks

 

BATTLE 40:00-55:00

For Time

60 - 40 - 20    Double Unders (Singles x2)

30 - 20 - 10    KB Alternating Squat Cleans @ 25% C&J

(Cap 7)

 

**Run 2 Heats if Necessary!

 

 

 

 

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