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10/1 Strong Like Bull

September 30, 2018

w/u: 00:00-10:00

 

Stabilizer 10:00-20:00

AMRAP 4

10 Bird Dogs

5 Handstand Donkey kicks

10 Alt. bent Knee Lateral leg lowers

 

Strength 20:00-40:00

4 Rds- every 1:30

10 HEAVY DB Thrusters+ 10 Squat jumps

 

5-7 Pull Ups + 10 Band pull Aparts

 

5 HEAVY KB Deadlifts (use 2 KB’s if neccesary) + 10/10 SL Glute Bridge

 

Metcon:40;00-50:00

For time:

500m Row

20 Cal Bike

10 burpees

CAP 6

 

Cool Down:50:00-60:00

1:00 min Butterfly stretch

5/5 Scorpions

:30 Sec hip flexor stretch/ leg

 

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