Crashers to the Party

6
Feb

Crashers to the Party

Aux Core: 3 Rounds for Quality
:30-second Wall Sit with 2 KB in FR Position
:20-second Double KB OH Hold
:30-second DBall Hug (Hold)
:20-second Hollow-Rock Hold

STRENGTH – Every 2-mins for 8 Rounds
**2 Back Squats**
**Use 65-70% of 1RM (Depending on how you feel)
*Stay at the same weight through the 16-mins..

METCON – 15-min EMOM
1: Assault Bike
2: 1 Round Cindy (5 Pullups, 10 Push-ups, 15 Air Squats) – Focus on full range of motion on each of these movements.
3: D-Balls
4: Rest

L1: 18/15 Cal on AB, 2 Rounds Cindy, 6 Dball OTS (120/80)
L2: 15/12 Cal on AB, 1 Round Cindy, 6 Dball OTS (100/70)
L3: 12/9 Cal on AB, 3 Pullups/6 Pushups/9 Air Squats, 6 Dball OTS (80/60)
L4: 8/6 Cal on AB, 5 Ring Rows/7 Modified Pushups/9 Air Squats, 6 Slam Ball OTS (35/30)

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