11
Aug
8/12
Unrated – Personal Training
Warm-up
5:00 Clock:
10 Cossack Squats (Total)
5 Push Ups to Downward Dog Pose
:30 Single Arm Overhead Dumbbell Hold (Each Arm) OR :15 Side Plank (Each Side)
Metcon
Rebecca Bell/Theresa Rash
Metcon (Time)
42 Kettlebell Swings
30 Pull Ups
18 Burpees
-Rest 3:00-
21 Kettlebell Swings
15 Pull Ups
9 Burpees
Accessory
Brent/Rebecca/Theresa
3 rounds:
:30 sec side plank (each side)
20 russian twists (each side)
20 alternating leg v-ups
-Rest :30 B/T Sets-
Strength
Brent Smith
Deadlift (4×12 @ 275)
Metcon
Brent Smith
Metcon (Time)
42 Goblet Squats 50
30 Alternating Dumbbell Hang Clean 50
18/18 Single Arm Dumbbell Shoulder to Overhead 50
-Rest 3:00-
21 Goblet Squats 50
15 Alternating Dumbbell Hang Clean 50
9/9 Single Arm Dumbbell Shoulder to Overhead 50