Thursday November 29th:
Hope you guys are ready for some LUNGES and GLUTE-BRIDGES :).
Within the strength climb in weight for both stations.
Have fun with the Metcon, grab your Best FRAND!
Review the Stations:
Strength: (4) Rounds—
(5)/Leg-Back Rack Lunge (Superset): Take out of the Rack <Climbing>
(10) Glute-bridges: Back off Bench or Box <Climbing>
Metcon: Against (20)- For Time—With a Partner: (Trade However)
*1 Person Runs 200m/1 Person works on WBs*
100 Cal Bike/Row/Ski
*1 Person Holds a D-Ball/1 Person Bike/Row/Ski Cals*
50 DBL DB/KB FR Lunge
*1 Person Holds a FR Hold/ 1 Person Lunging*
L1: 20/14, 150/100 (D-Ball), Black/Blue
L2: 20/14, 120/80 (D-Ball), Blue/Red
L3: 14/10, 80/60 (D-Ball), Red/Orange
L4: 10/8, 60/40 (D-Ball), Orange/Yellow