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Wednesday 11.29.17

28
Nov

Wednesday 11.29.17

On a running clock 0-20 min

General Warm up

A.
3 mins bike/row

2 rounds

7 burpees

7 seated kb strict press ( easy weight

7 wall facing squats

7 lunges ( each leg )

7 lateral lunges( each leg )

B. at 20 min begin the following 

Min 20-30
Every 2 min for 10 min 5 sets

2 strict rep+3 push press( build up)

Record weight, next week will be similar with the goal of getting heavier.

C. at min 35 start the following 

Complete as many rounds as possible in 15 minutes of:
10 Handstand push ups or  20 Push-ups
50 Air Squats

D. at min 55 begin this. 
2-3X
1:00 plank
1 min hollow hold

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