10 Almeida St
East Providence, RI 02914
(401) 438-0637

Tuesday, December 20th

December 19, 2016

FITNESS & LIFESTYLE

STRENGTH

Push Press

3 Rep Max

 

METCON

“Killing It”

21-15-9

Front Squats (135,95)

Row for Cals

TIME CAP 7 Minutes

This should be a very fast workout. You will go in heats today. Scale appropriately.

 

SPORT & PERFORMANCE

WARM UP

3 Rounds not for Time

250 Row

30 Hollow Rockers

1 Monkey Bar or Lateral Rig Traverse

50 ft Zercher Carry (if you do not have a yoke, then use a barbell with kettlebells hanging off the end with bands)

Rest as needed

A. STRENGTH

Push Press

3 Rep Max

 

B. METCON

“Killing It”

21-15-9

Front Squats (135,95)

Row for Cals

TIME CAP 7 Minutes

This should be a very fast workout. You will go in heats today. Scale appropriately.

 

Rest 10 Minutes Exactly

 

C. 1 Mile Run for Time

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