9/19/18 "Shoots and Ladders"

September 18, 2018

WARM UP Coach Lead 00:00-10:00

 

STABLIZER 10:00-15:00

Tabata8x:20/:10

Flutter Kicks

 

STRENGTH 15:00-30:00

1 Round:

Dumbbell Box Step Overs 3x :40/:20

Wall Walks 3x :40/:20

TRX Plank to Pike 3x :40/:20

Dumbell Tricep Extension 3x :40/:20

 

METCON 30:00-55:00

 

A) 5min Ascending Ladder

2-4-6… (+2)

DB Snatch (25/35)

Burpees

 

Rest 1:30

 

B) 5min Descending Ladder

Begin where you left off in A. and descend by 2

DB Snatch (25/35)

Burpees

 

Rest 1:30

 

C) REPEAT DESCENDING LADDER 5min

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