10.20.18

Compare to Monday 11/13/17

Warmup

Mini Tabata
20/10 for 4 rounds of each
Wall Ball
Bike
Hollow Rocks

Mobility

PVC Inverted Hamstring Stretch – 6-8 reps per leg
Band Supported Leg Lowering – 15 reps per side
Lunging Cat Cow – 10 per side
High/Lateral Glute – Lax Ball – Smash and Floss 1 min per side

Skill

Quickly review the Romanian Deadlift.
Then perform 8-12 Romanian Deadlifts with warmup load

Strength

EMOM x 12

A – 5-8 Romanian Deadlifts
B – 12 Split Jacks per leg
C – 5-8 Prisoner Getups

Metcon

4 Min AMRAP rest 2 Min, 3 Min AMRAP, Rest 2 Min, 2 Min AMRAP

12 Wall Balls
8 Burpees
30 Double Unders

P – Two For One Wall Balls 20/14
L – 20/14
F – 14/10, 60 Single Unders

Cashout

Pull-up Challenge
Level 1: 2 rounds of 4 sets of 20 Sit-ups
Level 2: 3 rounds of 3 sets of 20 Sit-ups
Rest up to 2 min between sets