12/26 The Day After

December 25, 2018

w/u: 00:00-10:00

 

Stabilizer 10:00-20:00

AMRAP 5

10 Monsterband Thrusters

10 DB Pull overs

:30 sec plank

 

Strength 20:00-40:00

3 Rds of each- every 1:30

8 alt 2DB OH Reverse Lunges+ 4 V-Ups

 

8/8 DB Bird Dog rows + 4 Squat Jumps

 

8 KB Deadlifts w/ 3 sec eccentric + 8 Push Ups

 

Metcon:40;00-50:00

For time:

600m Row

30 KB Swings (16/24)

15  Burpee Tuck Jumps

** run 2 heats*

 

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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