11/12 Heavy Metal

November 11, 2018

w/u: 00:00-10:00

 

Stabilizer 10:00-20:00

AMRAP 4

10 Bird Dogs

5 Hollow Body Rocks

10 Alt. bent Knee Lateral leg lowers

 

Strength 20:00-40:00

3 Rds of each- every 1:30

-8 HEAVY DB Push Jerks+ 12 Pike Push Ups

-8 2DB Deadlifts + 12 Band pull Aparts

-15 Band Bent Over Rows + 5 2DB Racked Pause Squats (3 sec pause)

 

Metcon:40;00-50:00

For time:

400m Run

25 Cal Bike

5 Burpee Tuck Jumps

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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