Thursday, February 29, 2019 - Train8nine
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Thursday, February 29, 2019

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Friday Night Fights Schedule

This Friday we run OPEN GYM from 4:15 to 6.  Friday Night Fights begins at 6:15 pm!


Lift 8N

10 x 2 + 1 + 1 @ 75% of Deadlift + Power Clean + Squat Clean Complex

Fitness:
SSA: 4 x 15 KB Romanian Deadlifts
SSA: 4 x 12 KB Standing Reverse Lunges (each leg)
*perform each set without resting, rest 90 seconds between sets

 

Metcon

In 18 minutes perform as many rounds as possible of:

100′ of  One-arm KB Front Rack Carry + One-arm KB Overhead Carry (switch arms at 50′)
100′ of Sled or Plate Push
20 Abmat Sit-ups
20 Banded Russian KB Swings

*choose a weight that is challenging, but you can perform all movements without breaking. 

 

Finisher

Light jog, bike or row for 5 minutes as a cool-down.

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