FRIYAY!

January 24, 2019

Warmup Coach Led 0:00-10:00

 

 

Core 10:00-20:00

:60/:20x2 

DB Partial TGU w press at e/ position until 1/2k

Plank to Side Plank Transitions (Hold each position for 5sec)

 

 

Strength 20:00-35:00

12min EMOM 

1 Rope Climb/4 Rope Getups w Jumping Pullup at Top

12 DB Racked Squats

12 DB 3 Pt Row (6e/)

10 KB SLDL (5e/)

 

Metcon 35:00-50:00

12min AMRAP (Start at different movements)

14/12 cal Row

14 Russian KB Swings (24/32)

12 Squat Jumps

12/10 Cal Bike

10 Vups

 

 

Cooldown Coaches Choice 50:00-55:00

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