11/09/16

8
Nov

11/09/16

Wednesday

Lift
Life
Four sets:
Modified Box Pistols x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds

Fitness
Four sets of:
Weighted Pistols or BW pistols x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds

Metcon
Life & Fitness

Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)(65/45)(Bar/Bar)
20 Overhead Alternating Reverse Lunges

Accessory

leg up crunches 1 x 100
Ab Wheel Roller: 4 sets of 10 reps

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