Friday, February 3, 2017

170203:

Friendly neighborhood reminder of Logan's Self-defense Seminar this Sunday, February 5, from 12-2pm! See you there!

SKILL/COORDINATION:

3 rounds (12 min Cap):
 - 6/6 Single-leg Glute Bridges
 - 6/6 Bird Dogs
 - Run 200m

LIFT:

Deadlift, 3x6-10@60%

METABOLIC CONDITIONING:

AMRAP 4:
 - 4 KB Cleans L. Arm
 - 4 KB Front Squats L. Arm
 - 4 KB Cleans R. Arm
 - 4 KB Front Squats R. Arm
 - 8 Burpees

Rest 2:00

AMRAP 4:
 - 8 Wall Balls
 - 8/8 Med Ball Russian Twists

Rest 2:00

AMRAP 5:
 - Row 100
 - 20m Sled Push