09/08/16

7
Sep

09/08/16

Skill

Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

Metcon

Life & Fitness
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups or 20 kippng Pull-Ups

Accessory

Dragon Flag Negatives 15 Total Reps Single Leg Hip Extension 3×12
DB Front Raises 3 x 12 reps

rest :90 sec

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