2016-01-11 Monday

2016-01-11 Monday
January 11, 2016 KCF_Admin

A) Group Stretch

B) 6 Minute Running Clock
30 Seconds Work, 30 Seconds Rest
– Alternating Pistols -or scale
– Sit Ups
– Mountain Climbers

C) BACK SQUATS
3-3-3-3-3

D) 12 Minute AMRAP (to celebrate the HAWKS 10-9 Win over the Vikings)
10x Dead Lifts  (*Rx225/135)
9x Ground to OH (*Rx135/95 – can be power snatch or clean and jerk)
50x Double Unders
– 10 – Points scored by Seahawks
– 9 – Points scored by Vikings
– 50 – Super Bowl 50
*Only 1 bar must be used. Athlete is responsible to change own weight in between exercises.

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