February 19, 2020

February 19, 2020

warmup :

2 rounds of :

30 sec wall sit
30 sec no push up burpees
15 cossack squats (each side)
15 kip to swing 


work :

every 3 minutes for 5 sets complete : 
Front Squat 30x1 x 5 reps 
+
prone snow angels 12-15 reps


metcon :

12 minute AMRAP of :
10 burpee to target 6"
10 front squat 135/95
10 toes to bar 
10 alternating pistols


notes :

- L2: 95/65, hanging knee raises, pistol to target
- L3: regular burpees 65/45, ab mat sit ups, 2:1 lunges

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