Fri 1-12-18

General Warm Up 4
Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)
Deadlift (5-5-5+ (65, 75, 85%))
5-5-3 warm ups, same as Mon/Wed
Metcon
Assistance Exercises

1. Reverse Hyper 5×10
2. Farmers Carry (2x KB) 5x D&B twice
Metcon
AMRAP 9:00
20 Slam ball ground to over shoulder (50/30)
20 Sit Ups

scale as needed