Friday 8.9.19

"DB JACK"

AMRAP 20

10 Dumbbell Push Press (50#/35#)
10 Dumbbell Front Squats (50#/35#)
10 Box Jumps (24"/20")

Above & Beyond

Cool Down

2 Minutes/Side Lizard
1 Minute/Side Twisted Lizard
1 Minute/Side Twisted Cross

Strength

5 Rounds

10 Deadlift
50’ Double Kettlebell Front Rack Walking Lunges

* Rest 2-3 minutes between sets
* No rest between exercises

2 X 25 Reverse Hyper

*@ 25%-35% of 1RM Back Squat

Endurance

4 Rounds

800M Run
- Rest 2 -
200M Run
- Rest 2 -
600M Run
- Rest 2 -
400M Run
-Rest 3-

* Rest 3 minutes between rounds
* Staying between 80% - 90% max heart rate (MHR) (220 - age = max X .8 = 80%) the entire time

Gymnastics

For Time

200% Max Unbroken Strict Ring Dips

Then...

Crossover Symmetry - Iron Cap

Chelsea JungComment