Monday - 4/10/2017

Warm Up:

10m Inchworm + Push-up

10m Bear Crawl

10m Lunge + Squat

2x8/arm Landmine Rows*

2x100m/arm KB Suitcase Carry*

*8 rows with one arm, then carry KB in same arm

2 Rounds:

-5 Ring Rows

-5 Push-ups

-10 Squats

Landmine Rows


Strength: Single Arm KB Floor Press

4x8/arm "bottoms up"

*scale to "bottoms down" only if needed


Metcon: "Cindy"

20 min AMRAP

5 Pull-ups (chin over bar)

10 Push-ups (hand release)

15 Air Squats