Empty Bar?!?!
Yes… Empty Bar…
Don’t Let It Fool Ya…
You’re Either Using…
45lbs… 35lbs… 15lbs… Or PVC Pipe…
Again… Don’t Let It Fool Ya…
Don’t Get Cocky…
The Science Is In The Programming…
Give A Kiss GoodBye To Your Abs…
You Can Either Use A Blue Mat For The Lying Knee Tucks…
Or On The Rubber With An AbMat For Your Head…
Or Blue Mat & An AbMat For Your Head…
Notice I Said For Your Head…
I Want Your Hands In A Diamond Shape Placed In The Small Of Your Back…
And… Honor System…
If Your Heels Touch The Ground…
NO REP!!!
Obviously… We’ll Go Over All This During The Warm Up…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
Starting At The Cone… Skipping High Knees To The Straight Shot Curb Then Run To The 200 Meter Turn Around Point Then Run Back To The Straight Shot Curb Then Skipping High Knees To The Cone…
100 Lying Knee Tucks…
75 Empty Bar OverHead Squats…
50 Empty Bar Hang Power Snatches…
25 Empty Bar Hang Snatches…
50 Lying Knee Tucks…
25 Empty Bar Hang Snatches…
50 Empty Bar Hang Power Snatches…
75 Empty Bar OverHead Squats…
100 Lying Knee Tucks…
Starting At The Cone… Skipping High Knees To The Straight Shot Curb Then Run To The 200 Meter Turn Around Point Then Run Back To The Straight Shot Curb Then Skipping High Knees To The Cone…TIME!!!
3…2…1… GO!!!
Mando
RainCrossStrengthandConditioning 