10.23.18

Warm up: 3 rounds

Row 20/15 cal

20 swings nose breathing 53/35

7 squats holding breath 

Mobilize if needed

A. 10 minute

Max reps at 0:00 and 3:00

At 5:00 max sets of 3/2 for remainder of 10 min.

Score total muscle ups 

B. 

Workout

5 rounds 

3 min AMRAP/2 min rest

15 hang power cleans 185/125

15 front squats 185/125

15 burpees

15 hspu

C. (From Ben Bergeron)

Bike Recovery + Midline

40 Minute Bike

On the 10, 20, 30, and 40:00:

15 Hip and Back Extensions

30 GHD Sit-Ups

D. Double kb Seated press

4 sets of 12

Monday, October 22nd, 2018 at 8:29 pm / Competitive