Wednesday- February 13th

February 13, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Pec Stretch x :20 each

           *Huggers/Skiers

 

 

A.​ Every 90 seconds, for 3 sets of:

Station 1 – Waiter’s Carry x 30 seconds each arm

Station 2 – Supine Ring Rows x 8-10 reps @ 2111

 

 

B. AMRAP 3:00

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55) (45/35)

rest 3 minutes

 

AMRAP 3:00

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65) (65/45)

rest 3 minutes

 

AMRAP 3:00

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80) (75/55)

rest 3 minutes

 

AMRAP 3:00

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95) (96/65)

 

C. Buy-Out

(Optional) Snatch-grip RDL 3 x 8 @3111

5 Way Shoulder Stretch x 1:00 each

 

 

 

 

 

 

 

 

 

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