Pack the Punch

Thursday November 29th:

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Hope you guys are ready for some LUNGES and GLUTE-BRIDGES :). 

Within the strength climb in weight for both stations. 

Have fun with the Metcon, grab your Best FRAND! 

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Review the Stations: 

Strength: (4) Rounds—

(5)/Leg-Back Rack Lunge (Superset): Take out of the Rack <Climbing>

(10) Glute-bridges: Back off Bench or Box <Climbing>

(Rest 1:30) 

Metcon: Against (20)- For Time—With a Partner: (Trade However) 

150 Wall-Balls 

*1 Person Runs 200m/1 Person works on WBs* 

100 Cal Bike/Row/Ski 

*1 Person Holds a D-Ball/1 Person Bike/Row/Ski Cals* 

50 DBL DB/KB FR Lunge 

*1 Person Holds a FR Hold/ 1 Person Lunging* 

L1: 20/14, 150/100 (D-Ball), Black/Blue

L2: 20/14, 120/80 (D-Ball), Blue/Red 

L3: 14/10, 80/60 (D-Ball), Red/Orange 

L4: 10/8, 60/40 (D-Ball), Orange/Yellow