08/29/16

28
Aug

08/29/16

Lift

Life
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps
(stick to the tempo – 3 second descent and 1 second pause at the bottom) Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible) Station 3 – L-Seated Dumbbell Press x 10 reps

Fitness
Five sets of:
Overhead Squat x 3 reps Rest as needed

Build over the course of the five sets to today’s heavy triple.

Metcon

Life
Complete as many rounds and reps as possible in 9 minutes of: 15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees

Fitness
Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

Accessory

Sotts Presses 3×1

Tuck Crunches + Hollow Hold 3×15+0:20

rest :90 sec

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