Workout of the Day 10.31.18

*Just a reminder that we will be closed for 6:30pm class

Warm Up

800m Row

then

4x

6 Half Kneeling Bottom Up KB Press/Arm

12 Side Plank Rotations/Side


Strength

A. Back Squat (Speed)

8×2

*For your Back Squat perform all sets @ 55% of 1rm Back Sq. There is not tempo but focused on speed out of the bottom.  Keep good form. 


Metcon

15min AMRAP

3 Rope Climbs

10 Burpees

3 Muscle Ups

40 Double Unders