December 14, 2016

A. Warm Up

​A/B or Row 20 Cals 
Then: 
10 Roll Back to Pike
10 Spiderman Stretch
5-10 Pullups 
5-10 Pushups 
10 Toe Touches 
10 KB Good morning and squat
Begin warming up bench press. 

B1. Bench Press (4 x 6-8)
Rest 30s Before B2

B2. Side Plank (4 x 20-30 secs @ side)
Star side plank; 20-30s each side
Repeat B1 and B2 x 4 

C. Metcon (AMRAP - Reps)

4 Minute AMRAP: 
Row For Cals 

RX+ is assault bike

D. Metcon (AMRAP - Reps)

3 Minute AMRAP: 
Kettlebell Swings 

RX+ 
32/24
RX 
24/16
Scale as needed 

E. Metcon (AMRAP - Reps)

2 Minute AMRAP: 
Double Unders 

F. Metcon (AMRAP - Reps)

1 Minute AMRAP: 
Burpeee Box Jump Overs 

Rest 3-5 Minutes and repeat