31/101/2018 – January 31, 2018


31/101/2018

Movement Prep
3 Rounds
40 Single skips
6 strict hanging leg raises
12 Arch rocks

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM (3 Rounds)
1 – 12-18 Resistance band push ups
2 – 6-12 Strict ring Pull ups
3 – 30 Hollow rocks

Metcon
1000m Row (Time)
Max Effort 1000m Row

Buy In – for time
Metcon (Time)
3 Rounds
75 D/us
30 sit ups
20 Single arm KB Clean & Jerk 24/16
10 single arm OH lunges 24/16

Extras
4 Sets (superset then rest)
12 Supine grip ring rows
6 Barbel curls (lower on each rep 8-10seconds)

3 x
30 Second hollow holds
every break 10 sit ups

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