3. Friday Night Lights PETEK at 17h!
2019 Time to WORK Week 8 Day 1
Scenario #1 – Training Day, Scenario #2 Open Workout Re-do
1. Warm Up:
3 Sets of 10
Pausing Glute Bridges + push ups
run 200+ superman ex
2. Weightlifting: 5 Sets in an 18min. Window
Front Squat
3. Metcon
Metcon (Time)
For time:
60 SA Alt. KB Snatches 24/16
40 KB Power Cleans 24/16
20 KB PPress 24/16*EMOM complete 7 Wall Balls 20/14lb.
*Start with Wall Balls 🙂
60 SA Alt. KB Snatches 24/16
40 KB Power Cleans 24/16
20 KB PPress 24/16*EMOM complete 7 Wall Balls 20/14lb.
*Start with Wall Balls 🙂
*Time Cap: 15min.
OR
“Open 20.2”
AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders
Females use 15’s, Males use 22.5’s
4. Mobility
Hallow Hold
Immediately into;
5 Bench Press with a 30X0 tempo
Rest 1min.