10292019

28
Oct

10292019

Warm-up
2 Steady Rounds
1′ at each
Max Duration Ring Support Hold
Row, Bike, or Ski
Deadbugs

Strength
Bench Press
3 Sets for Max Reps
60% of Bodyweight
– 3′ Rest between sets –
Fit+: 50%
Fit: 30 – 40%

Met-Con
Every 4′ for 12′
12 Bar Facing Burpees
12 Hang Squat Clean
Rx: 135/95#
Fit+: 115/75#
Fit: 12 Burpees/12 KBS

Extra Work
12′ Time Cap
Accumulate 3′ of a Hanging Knee Raise from the Pull Up Bar*
*Every time you break, sprint 12/7 Calories on the AAB