200417

Friday Team
No team due to Covid-19
Warm up
3 rounds
1min High knees
10 Lunge elbow to the floor
15 Air squats
5-3 Pull ups/ring row
5+5 DB press
30sec handstand hold

Metcon
12 days of quarantine, TC 45min
1 100m run
2 Pull ups
3 DB thrusters*
4 DB snatch*
5 Squat to box jump
6 Burpee box jump
7 DB hang C&J*
8 DB overhead walking lunges
9 Box HSPU
10 Toes to bars
11 DB devils press*
12 Burpee DB step over
Flow: 1-1,2-1,2,3-1,2,3,4
*alternate dumbbell arm

L1: 22,5/15kg, 2 Bar muscle ups, 9 HSPU
L2: 15/10kg
L3: 10/7kg DB or KB, 2 ring row, 8 front rack walking lunges, 10 hanging knee raises