November 9, 2016

A. Warm Up

Hamstring stretch 
Forward Fold Hold x 2 minutes 
12 Minute flow: 
Run 1 Lap
5 Deadlifts (add weight) 
5 Goblet Squats
5 KBS 
3-5 Pull-ups 
3-5 Pushups 

B. Banded Deadlift (6 x 5)

Every 2 minutes for 12 perform 5 reps. Try and go near or heavier than last week, but still not a max. Focus is still on speed. 

C. Metcon (Calories)

6 Minute AMRAP: 
RX+
5/3 Rope Climbs 
20 Alt DB Snatches @ 60/40
AMRAP Row for Cals with remaining time 

RX
4/2 Rope Climbs 
20 Alt DB snatches @ 50/35
Row For Cals with remaining time 

Scaled
5 Rope Up downs 
20 Alt DB snatch at scaled load
AMRAP row for cals with remaining 

D. Metcon (Time)

​For Time: 
RX+ 
30 Cal Assault Bike 
30 Handstand Pushups 

RX
20 Cal Assault Bike
20 HSPU

Scale
20 Cal Assault Bike 
30 Pushups scale as needed.