Wed. Dec 7, 2016

Active Rest -OR- Humpday Pumpday

Metcon (No Measure)

ACTIVE REST:
NFT (not for time)
Row a 5k.
Every 1k, hold a plank for 1minute

-OR-

HUMPDAY PUMPDAY
5x10
Incline DB Bench Press

-then
75 Supine Ring rows
-Banded plate burpees down
-Banded plate low crawl back
*Perform 50 supine ring rows. Rings must touch chest to count. No kips. Continuous motion must be maintained. Every break perform Banded plate burpees down the gym floor and banded plate low crawl back.
**The workout begins and ends with the banded plate work.