FRIDAY 10.19.2018

FRIDAY 10.19.2018

STRONG

Bench Press 

Take 15 minutes to build to 1 RM

Then.....

Bench Press 

EMOM for 10 minutes:

8 reps @ 60% of your max from above

METCON-BURN

CONNECTIVITY

Abs 12 

5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs
0:30 L Hold (pull up bar)
5 Barbell Roll Outs
0:30 Hollow Hold
5 Barbell Roll Outs

Metcon

Metcon (Time)

100 Double-Unders
50 Air Squats
100 Double Unders
50 Pull Ups
100 Double-Unders
50 KB Swings 32/24
100 Double Unders