12/4/2017

12/4/2017

I hope you all had a wonderful weekend. Lets start out the week with a wonderful workout. Happy Monday!!

1) Coach Led Warm-up

2) For time complete
250 Double unders
800m Run
75 KB Swings (Russian) 70/53
800m Run
250 Double Unders

3) 5 Minute AMRAP of
20 Situps
20 Russian Twists

4) Mobility/Stretching


Competition Programming:

1) Bench Press -
Work up to a 5 RM then complete 5x3@ 90% of todays 5RM

2a) 3x10 Close Grip Bench Press AHAP
2b) 3x10 Skull Crushers AHAP

3) 10 Minute AMRAP of
30 Double Unders
15 Ring Dips
100m Run
15 Push-ups

4) Mobility/Stretching

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