Scales - Front/Back on Right/Left Leg twice through 20 seconds each position
L-Sit - 4 times max effort (5-10 seconds)
Inversions - Hold 10 second; 2 HSPU to 2 abmats; 1 HSPU to 1 abmat; 2 kipping HSPU to 2 abmats; 1 negative
Plank - Hold 2 minutes on elbows
Stretch - Hip Hammy, Wrist Mobility
30 double unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (27.5 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
This was tougher than I thought it would be. The Rx weight was 50/35#, I opted for 27.5# and struggled to stabilize. I was a little sloppy with the double unders, but they improved when I aimed for sets of 10. I finished 3 rounds + 35 reps in 12 minutes and finished the 4th round after time was called.
Programming was from CFG for 11.12.20 which was a 10 minute AMRAP at 50/35#.
Post a Comment