Monday, March 12th, 2018


Published March 11, 2018


3min Z1

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Crossover Symmetry

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Coach leads group through:

25m walking lunge with thoracic twist L/R

25m bear crawl

5 SA KB upright row L/R

5 SA KB swings L/R

5 SA KB push press L/R

x 2 rounds

 

then:

 

 A1. Front Squat @ 33×1 (1) then 3 reps w/ no tempo x 4 sets @ 65% of last weeks BS single
A2. BB supinated row x 7-9 x 4 @ 10% more weight then last week
A3. Side lying db ext. rot. x 8/side x 4 @ same weight
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8 minute amrap
21 wall balls, 20/14#
12 sit ups
~rest 4 minutes on bike or actively walking around
4 minute amrap
15 wall balls, 20/14#
9 K2E
~rest 2 minutes
2 minute amrap
9 wall balls, 20/14#
6 T2B


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