Monday, August 1, 2016

MONDAY 80116

MON AUGUST 01, 2016 MONDAY 80116
Warm-up
3 Rounds - NFT, of:
15 Cal Bike or 20 Cal Row
5 SAOHS, each arm
10 KB Swings - Russian
all at moderate pace/weight
Weightlifting
Back Squat (4 x 5, start at 70% and increase)
Rest 2 min
Weightlifting
Back Rack Lunge (3 x 20 steps)
As heavy as good form allows
Rest 2 min
Gymnastics
L-Sit (Hang from bar, 10s/min x 10min)
Metcon (AMRAP - Rounds and Reps)
10min AMRAP of:
100' Farmers Carry, 70/53 each hand
5 Box Jumps, 36"/24"
Farmers carry = 1 rep for every 20'

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