November 6, 2016

A. Warm Up

7-10 Minutes of line drills 
3-5 minutes of movement specific work

B1. L-Sit (AMSAP in 60sec)
Rest 30s before B2, repeat superset a total of 3 times. 

B2. Metcon (Weight)
Single Leg Glute Bridge x 10 (5 on each leg) 

Add weight with DB on hips if able. 
Every 4 minutes for 12. 

C. Metcon (AMRAP -Reps)

4 Sets: 
1 Minute AMRAP Row or Bike for Cals 
1 Minute AMRAP Burpees
1 Minute AMRAP Farmer Carry for distance AHAP 
Rest 2 minutes between each round. 
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