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Tuesday, April 17, 2018

  Tues 4/17/18
Mobility: Hamstrings/Shoulders
Strength/Skill: Post Met-con Body Building:

BB RDL: 3x10 at moderate weight
BB/KB 1-Leg Bench Hip Thrusts: 3x8 each
DB/BB Curls: 3x10
Met-Con: Against a 12 min clock...

6 Rounds of:
5 Strict Pull-ups (F: Ring Rows/Band Pull-ups)
10 Russian KB Swings (F: 44/26) (S: 53/35)
5 Strict Toes-to-Bar (F: 10 V-ups)
10 KB Sumo Deadlifts High Pulls

with remaining time max calorie row

*Focus on staying in the hollow position on the
gymnastics
Additional
Optional
Accessory
Work:
Post Met-con Body Building Circuit
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last cycle,
perform :20 on/1:00 off x 9 sets at 90% of max RPM
.