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Friday 6/20/14

20
Jun

Friday 6/20/14

STRENGTH

3 rounds of:

8 tempo Bulgarian split squats (heavy dumbbells or kettlebells)

Note: 3 seconds going down then explode off the bottom.

Rest 90 seconds

8 glute-ham raises (sub hip extensions or banded glute-ham raises)

Rest 90 seconds

 

MET CON

4 rounds for total reps of:

45 second AMRAP of: wall balls 20/14#

Rest 15 seconds

45 second AMRAP of: ring muscle-ups (sub burpee pull-ups)

Rest 15 seconds

45 second AMRAP of: box jumps 24″/20″

Rest 15 seconds

 

MIDLINE

3 rounds:

1 minute weighted plank hold (you choose the weight)

Rest 1 minute

 

 

 

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