SUNDAY 11.11.2018

SUNDAY 11.11.2018

Warm-up

Tabata Double Unders (AMRAP - Reps)

8 rounds of 20 seconds on/10seconds off

CONNECTIVITY

ABS 10 

5 Rounds of:

10  Weighted Sit Ups
10 Plate Twists

STAMINA

Metcon

5 Rounds of:

ME Deadlift 0:30
Rest 0:15

ME Hang Cleans 0:30
rest 0:15

Shoulder to Overhead 0:30
rest 0:15

REST 1 MINUTE

5 Minute AMRAP of:

5 Burpees
10 Pull Ups
50 Double Unders

REST 1 MINUTE

5 Rounds of:

ME Deadlift 0:20
rest 0:10

ME Hang Cleans 0:20
rest 0:10

ME Shoulder to Overhead 0:20
rest 0:10

REST 1 MINUTE

0:60 Burpees
0:60 Pull Ups
0:60 Double Unders

REST 1 MINUTE

2 Rounds of:

0:60 ME Deadlift
0:60 ME Hang Cleans
0:60 Shoulder to Overhead
(do not let go of or put bar down during entire 3 minute round)
Rest 0:60

CHOOSE YOUR OWN WEIGHT FOR THIS METCON.

YOU ARE NOT ALLOWED TO SWITCH WEIGHTS, SO CHOOSE WISELY!!!!