10 Almeida St
East Providence, RI 02914
(401) 426-3488

Saturday, December 10th

December 09, 2016

FITNESS & PERFORMANCE

“Balls to the Walls”

METCON

3 Rounds

40 Wall Balls (20,14)

30 KB Swings (53,35)

20 Burpees

400m Run

SPORT & COMPETITION

  1. GYMNASTICS

This will make you better at MUSCLE UPS and general Upper Body Pulling!!!

3 Rounds

5 Strict Weighted Pullups (25-70lbs)

rest :30 Seconds

7-10 Chest 2 Bars (choose based on ability to go UB all rounds)

rest :30 Seconds

7-10 Muscle Ups for Time (7 for females and beginners)

Rest 5 Minutes and then Repeat

  1. METCON

3 Rounds

40 Wall Balls (20,14)

30 KB Swings (53,35)

20 Burpees

400m Run

  1. MOBILITY

20-30 Minutes of Smashing, Flossing and Rolling

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