October 2, 2016

A. Warm Up

90s Pigeon Stretch each side
3 Rounds: 
200m row
6 Down Dog to Cobra
10 Jumping Lunges 

B1. Single Leg KB Deadlift (4 x 8 each side)

Try and go heavier than last week. 
4 sets total

B2. DB Bench Press (4 x 6-8)

B3. DB Russian Step-up (4 x 6-8)

B4. Weighted Push Up (4 x 8-12)

Take 10-15 minutes to pracice weighted pushups or regular pushups if you need to scale.

Start a new round 5 minutes for 20

C. Metcon (6 Rounds for weight)

​Every 3 minutes for 18(6 sets) 
5 Deadlifts (Start at 60-70%)
8 Burpees 
15/10 Cals on Assault Bike
Rest 60s