17
Jan
Pumped up Kicks
Strength: 4 (1-min) Rounds: 3 Stations (12-mins)
Station 1: Weighted Barbell Goodmornings (8)
Station 2: DBL KBS (12)
Station 3: Dball or weighted Glute March (:40)
L1: 95/65 (8 Goodmornings), 12 DBL KBS (Blue/Red), 150/120
L2: 75/55 (8 Goodmornings), 12 DBL KBS (Red/Orange), 120/100
L3: 65/45 (8 Goodmornings), 12 DBL KBS (Orange/Yellow), 50/35
L4: Banded Goodmornings (8), 12 KBS (Orange/Yellow), 20/15
Metcon: 10 Rounds total with a partner: (5 rounds/person)
**Follow the leader or Conga line
20 Cal Row
10 HSPU
5 DL
L1: 30/25 cal Row, 10 Deficit HSPU (4″/2″), 315/225
L2: 20/15 cal Row, 10 HSPU, 225/155
L3: 20/15 cal Row, 10 HR Push-ups, 135/95
L4: 15/12 Cal Row, 10 Push-ups off a box, HEAVY KB DL