11.19.18

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 Following Movements:
Romanian Deadlift
DB Row from Lunge Position

Strength

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

Metcon

“The Chief”

3 Min AMRAP
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1 minute

Repeat for a Total of 5 Rounds

P – 135/95
L -115/75
F – 95/65

Cashout

3 Rounds, Not for Time

8-10 DB Bicep Curls Per Arm
8-10 DB Chest Flys
8-10 DB Lateral Raises