Thursday 07-14-2016

9
Aug

Thursday 07-14-2016

Warm-Up

Banded Glute Activation

2 Rounds: 10 PVC Disolcates/10 Leg Swings

Skill

EMOM x 21 Minutes

Min 1:  Bulgarian Goat Bag Swings x 8 reps @2011

Min 2: Supine Leg Curl with Med Ball x 8 reps ea. leg

Min 3:  Tempo Push-Ups x 10-12 reps @1111

Metcon

AMREP x 12 minutes:

1 Russian KBS & 1 DB Press/2 Russian KBS & 2 DB Presses……3, 3…..4,4…..

Note weights

Accessory

3 sets of:  Bicep Curls x 20/Chin Ups x 5/Dragon Flag Negatives x 5

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