Sunday, March 3, 2019

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

A. 19.2 **score in Triib is your 19.2 score**

Beginning of an 8 Minute clock, complete as many reps as possible of:

25 Toes-to-Bar

50 Double Unders

15 Squat Cleans (135/85)

25 Toes-to-Bar

50 Double Unders

13 Squat Cleans (185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

11 Squat Cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

9 Squat Cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar

50 Double Unders

7 Squat Cleans (315/205)

**score in Triib is your 19.2 score**

B1. Sumo DL

from 6" raise **barbell is raised

80% of last week's triple for 2x4 sets

B2. DB skull crushers

x12-15x4 sets

C. Finisher

10-15 minute amrap

200m run

10 burpees

200m ski erg

Kevin Glass147