Friday – 090514


Dex strengthening the midline and legs with some single-arm kettlebell overhead walking lunges.

Warm-up/Injury Prevention
3 rounds not for time:
10/5 calories on the Assault Bike
10 Hip extensions on GHD (weighted if possible)
5 Muscle-up rows in rings (do 10 ring push-ups if not able to do muscle-ups)

After each round of the warm-up, spend one to two minutes working on squat mobility.

Workout of the Day
5 Rounds:
In two minutes, row 16/10 calories, then AMRAP muscle-ups in remaining time.
Rest 2 minutes
5 rounds:
In two minutes, complete 12 deadlifts (225/153), then AMRAP wall-balls (30/20) in remaining time.

Post your scores to the Whiteboard.

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