Monday 11.20.17

Movement Prep   

3 sets of:

8 tempo goblet squats (5 down / 3 pause / explode up)

25ft. Duck walk

10 single leg KB deadlift (10L/10R) - light

 

Strength

Sport/Fitness/Life:

4 sets of:

8 sandbag front squats - heaviest possible

-Superset with-

12 overhead plate sit ups - choose load

 

Metcon

Sport:

5 rounds for time of:

12 sandbag shoulder slams

10 lateral burpees over sandbag

100m sandbag burden run

 

Fitness:

5 rounds for time of:

12 sandbag shoulder slams

10 lateral burpees over sandbag

100m sandbag burden run

 

Life:

5 rounds for time of:

12 sandbag shoulder slams

10 lateral burpees over sandbag

100m sandbag burden run