11022019

1
Nov

11022019

Warm-up
Class Wall-sit Warm-up (whiteboard explanation)
Class Stretch:
1′ Seated Cross-shin Forward Stretch (right in front)
1′ Seated Cross-shin Forward Stretch (left in front)
1′ Twisted Cross Right
1′ Twisted Cross Left

Strength
4 Supersets
8 Barbell Bent Over Rows (Unbroken, Spine Straight, Scaps Tight)
16 Hollow Rocks

Met-Con
Partner Chipper For Time (30′ Cap)
200 DU’s (400 SU’s)
1000m Row/Ski, or 1600m Bike
100 Wall Balls (20/14#)
100 Kettlebell Swings (53/35#)
100 KB Overhead Squat (53/35#)
100 HR Push Ups
1000m Row/Ski, or 1600m Bike
200 DU’s (400 SU’s)