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

Wednesday, December 14th

December 13, 2016

FITNESS & LIFESTYLE

WARM UP

10 Minutes of Agility Ladder Drills

METCON

Teams of 2 (1 Athlete Works at a Time)

3 Rounds

50 Wall balls

50 KB Swings (70,53)

50 Box Jump Overs (24,20)

50 KB SDHP (70,53)

Rest 2 Minutes between Rounds

 

SPORT & PERFORMANCE

  1. WARM UP

500m Row for Time

  1. STRENGTH

1)Bench Press

7×2

2)Deadlift

7×2

Work up to a heavy but not max for the day.

Superset 1) and 2)

  1. METCON

Teams of 2 (1 Athlete Works at a Time)

3 Rounds

50 Calorie Row

50 KB Swings (70,53)

50 Box Jump Overs (24,20)

50 KB SDHP (70,53)

50 Burpees

Rest 2 Minutes between Rounds

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