Tuesday – 4/10/18

Warm-Up
Coach’s Choice

Workout
A1. BB Bench Press w/ pause at bottom; 4-5 reps x 4 sets, rest 45
A2. DB Row; 8-10 x 4 sets, rest 45
A3. KB L-Sit leg Raises (slower the better); 8-10 x 4 sets, rest 45sec
*Scale to single leg if unable to control both legs at same time

B. Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
100′ Heavy as hell Sandbag or MB carry (bear hug)
15 Heavy DB Floor Press’s

C. Every minute, on the minute, for 6 minutes:
Minute 1 – 10 Ring Rows @ 2111
Minute 2 – Forearm plank with alternating overhead arm extensions x 45sec

Optional Accessory (after class)
A1. Incline DB curls; 8-10/arm x 4 sets
A2. OH Rope Extensions; 15 x 4 sets
A3. Hang to Inverted on Rings; 6-8 reps x 4 sets