General Fitness Friday 12/11/15

Prep Work

3 min of Airdyne :20 Slow :20 Med :20 Fast
3 rds
5 power clean+strict press 45/35
10 Air squats

Then find weight for the workout

10 Min AMRAP
300M Row
10 Clean and jerk @ 155/105
10 Burpees over your bar

3X30 Airdyne Sprint+10 Air squats as fast as possible

Optional Skill work
10 Min EMOM
3 Ring swings+1 Muscle up+3 Ring swings+1 Muscle up
*If you do not have a muscle up try and drive your hips up to the rings

Cool Down
Post results


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s