Wednesday 10.14.20

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

EMOM 15:00
A: 6-8 Chin-Ups
B: 16 Alternating FFE Reverse Lunges
C: Rest

Notes:
Chins: Stict / Banded / Self Assisted
Lunges: Stand on a 45lb Plate and hold 2 heavy DBs or KBs at a suitcase carry. Scale the exercise up by holding two kettlebells in the front rack.

METCON

AMRAP 20:00
Bike 15 Cals
40 SA Bent Over DB Rows
10 Kipping Toes to Bars

Notes:
BOR: Alternate arms every 5 reps on the DB Rows. Go Heavy
KT2B: Sub 15 Tuck-Ups if you cannot perform kipping toes to bars.

Warm-Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

METCON

12:00 AMRAP
12 Alt DB/KB Snatches
12 Alt Jump Lunges
12 Sit-Ups