September 25, 2016

A. Warm Up

​3 Minute Bike Ride or Row 2 minutes couch stretch (60s per side)
3 Rounds:
10 Good Mornings
10 Push Press

B1. Single Leg KB deadlift (4 x 8)
8 reps per side

B2. Bench Press (4 x 6-8)

B3. Box Jumps (4 x 6-8)
6-8 Tall reps. Use Black mats if needed. Step down mandatory.

B4. Push Ups (4 x 12-15)
Add weight or use band assistance if needed.

C. Metcon (Time)

Fall Challenge #3
For Time:
20-15-10
Air Squats
Calorie Row