Saturday 151205

Warm-Up:

Rowling- Do the burpees at the end...

10 Cossack squat (each side)

10 yards Walking Sampson stretch

Rowling

2Rope Lowers

:30 Plank

Rowling

10 yards Bear crawl

2x Barbell Complex (PVC-Barbell)

then

band distractions

Strength/Skill:
Rotate through 4 sets each:

A. KB Front Rack Lunge x 5 each leg
B. MU Practice or Chin Over the Bar Hold x 20-30 seconds
C. Weighted Sit-Up/GHD Sit-Ups x 8-10 reps


MetCon:

5 rounds for Max Reps:

:45 Rope Climb/Lowers
:15 rest
:45 Row
:15  rest
:45 Hang Power Clean
:15 rest
:45 Airdyne
:15 rest