Monday, October 1st, 2018


Published September 30, 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 high knee skip back

10 push ups with slow alternate shoulder taps

10 seated wall angels

x 2 rounds

 

then:

 

A1. Front Squat @3 sec. lower , 2 sec. pause, speed up for 3 reps x 4 sets (add 10 pounds from last week)
A2. Barbell curls @ 4020 tempo x 8-10 reps x 4 sets
A3. Single arm KB front rack walk x 50’/side x 4 sets

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In front of a clock for 20:00
3 minute amrap
10 no push up burpee box jump, 20/15”
10 ball slams, 30/20#
10 double unders
Rest 1 minute
X3 rounds

 

Rest till the 15:00, then:

 

2 minute amrap T2B
400m run


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