Wed. Nov 23, 2016

Hump Day Pump Day

Metcon (No Measure)

5 Supersets:
-5 Deadlift Heavy
-Accumulate 1minute L-sit on parallettes

Metcon (Time)

KB/Ski Erg Couplet

21-15-9
Kettle Bell swing AHAP
9-15-21
Ski Erg or Bike

ACCESSORY WORK

3x8
Stiff Leg Single Arm/Single leg DB Deadlift (slow and controlled)
Alternating DB Curls

OR

Active Rest Day

210 cal bike
Every 15 cals, alternate between performing 20 walking lunges or 20 lightweight db push press