Thursday 9th Aug 2018

 

“RAISE THE ROOF”

 

Warm UP: 2 RNFT

15 Jumping Jacks

10 Forward Mid Back

8 Iron Cross

 

Barbell Warmup

10 Good Mornings
10 Back Squats
10 Elbow Rotations
10 Strict Press
10 Stiff-Legged Deadlifts
10 Front Squats

 

Strength: Accessory Legs

EMOM 10 

Min 1: 8 Single Leg RDL w/ KB . 25/35 (each Leg)

Min 2: 8 DB (x2) Static Lunges – per Leg 

(advanced athlete may try Bulgarian Split Squats -elevated leg on bench)

 

MetCon: 

AMRAP 3:

21 Lateral Barbell Hops

21 S2OH . 95/65

Max Calorie Bike

rest 3 minutes

AMRAP 3:

18 Lateral Barbell Hops

18 S2OH 115/75

Max Calorie Bike

rest 3 minutes

AMRAP 3:

15 Lateral Barbell Hops

15 S2OH  135/85

Max Calorie Bike

***Athletes go thru the movements ONCE — remaining 3 mins on the bike for calories***

***SCORE: TOTAL Calories on bike***