Friday 12.15.17 Rail Yard Fitness

Warm-up

10 EMOM
2 inchworm
4 frankensteins
6 scales
8 lunges
10 sec squat hold
Rest 1 min
10 EMOM
4 plank thrust
6 squat jumps
8 broad jumps

Metcon

(AMRAP – Rounds and Reps)
12 AMRAP
DB Complexes
5 shoulder raises
5 skaters
5 lat raises
50 ft farmer carry
5 tricep extensions
5 front squat
5 push press
50 ft waiter carry
By | 2017-11-29T21:05:42-05:00 December 14th, 2017|Endurance|Comments Off on Friday 12.15.17 Rail Yard Fitness