• Wednesday

    Silvaback Athletics – Rumble Fit Class

    Warm-up

    Warm-up (No Measure)

    1. Foam Roll x 5

    2. Rowling (with a twist)

    Weightlifting

    Bench Press (Work up to a Heavy 3)

    Bench Press (At 80% of A complete 6×2)

    Metcon

    Metcon (Time)

    Rumble WOD

    4 Rounds for time of:

    10 Clean & Jerks 135/95

    10 Burpee over the Bar

    Metcon (Time)

    Endurance WOD

    3 Rounds for Time of:

    600m Run

    15 Wall Balls 20/14 to 10′

    10 Burpees