485 Spencerport Rd
Rochester, NY 14606
585.794.0835

12/19/16

December 18, 2016
20161216_171556

Emily rowing the 60#

 

Intermediate

Strength:

Kettlebell lunge – 5 x 5

Muscular Endurance:

EMOM for 14 minutes –

8 Front squat

6 One arm snatches / side

Metabolic conditioning:

12 minute AMRAP –

10 Toes to bar

10 Burpees

10 Star jumps

Beginner

Strength:

Kettlebell lunge – 5 x 5

Muscular Endurance:

EMOM for 14 minutes –

8 Front squat

6 One arm snatches / side

Metabolic conditioning:

12 minute AMRAP –

10 Knees to bar

10 Burpees

10 Star jumps

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