Workout of the Day. 9.13.17

Posted on

Warm-Up

12min EMOM:

Min 1 – 6 Single Leg Glute Bridge/Leg

Min 2 – 8 Burpees to 6 Inch Target

Min 3 – 10 Side Plank Rotations/Side


Strength

A. Front SQ (tempo 5551)

4×3

*Start at 55-60% of 1RM and build.

B. Staggered Stance DL

4×5/Leg

*Build from previous weeks numbers.  If not, let feel and form dictate weight.  


Metcon

12min AMRAP

50 Cal Row

1min KB Front Rack Sq. Hold

12 DB Burpee Box Step Ups   20″   (Heavy)