Wednesday – 10.10.18


Warm up-

400m Row

2 Rounds-

10 Bear crawl Forward – Backward


Behind the neck Shoulder press 3 x 5
Shoulder Press 5 x 5
Push Press 3 x 5
Face Pull 3 x 12


Hanging Leg raises


Warm up-

400m Run

3 Rounds-

5 Push ups
5 Ring rows
5 Situps


Tuck to inverted hang


5 Rounds for time- (add a rep each round each movement)

11 Hand release push ups
6 Pull ups
11 MebBall situps @16/8 lbs


Video Demo-


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