December 11, 2016

A. Warm Up

7-10 Minutes of line drills 

B1. Romanian deadlift (4 x 8-10)
Straight legged deadlift. Tempo at 30X1

B2. DB Curl and Press (4 x 8-10) 
Start a new round of B1 and B2 every 3-4 minutes for 4 sets total. 

C1. Overhead KB Carry (3 x 40m)
Repeat C1 and C2 a total of 3 times. 

​C2. Toes to Bar (3 x Max Effort)
Scale to hanging leg raises. 

D. Metcon (AMRAP - Rounds and Reps)

AMRAP 8 Minutes: 
15 Cals A/B 
12 DB Shoulder to Overhead 
9 Ball Slams 

No weight requirements for this one, choose something that will challenge you!