March 9, 2017

Thursday

ANNOUNCEMENT: 

 

RX PROGRAM

WARM UP:

5-1

Banded Pull Aparts

Wall Squats

Inchworms

STRENGTH:

Bench4x8 @60%

Bent Over Rows

4x8-Moderate

METCON:

3 Rounds

10 Wall Balls 20/14

200 M Run

15 Sit Ups

ACCESSORY:

45 sec Hollow + 12 SwitchLeg V-Ups

30 Sec Arch Hold + 20 Arch Rocks

30 Sec Side Hollow + 12 Side Rocks

 

Group Stretch

20 Min

 

 


MODWOD PROGRAM

WARM UP:

5-1

Banded Pull Aparts

Wall Squats

Inchworms

STRENGTH:

Bench4x8 @60%

Bent Over Rows

4x8-Moderate

METCON:

3 Rounds

10 Wall Balls 14/10

200 M Run

10 Sit Ups

ACCESSORY:

45 sec Hollow + 12 SwitchLeg V-Ups

30 Sec Arch Hold + 20 Arch Rocks

30 Sec Side Hollow + 12 Side Rocks

 

Group Stretch

20 Min

 

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