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9/17/18 "We Slammin'"

September 16, 2018

WARM UP 00:00-10:00

 

STABILIZER 10:00-20:00

3x :35/:10

Forearm Plank with Hip Drop

Reverse Plank

V Ups

 

STRENGTH 20:00-35:00

EMOM12

10 DB Front Raises (NEUTRAL GRIP-use single Dumbbell)

5/5 SA DB OH Squats

8/8 Medball Slams: 1 slam into floor + 1 lateral slam into wall (alt sides)

 

METCON 35:00-55:00

 

21-15-9 (Cap 16)

Assault Bike

Twisting Mt Climbers (pairs)

Squat Jumps

BUY OUT: 400m Sprint

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