FRIDAY 10.12.18

COMPTRAIN CLASS PROGRAMMING

STRENGTH:

FRONT PAUSE SQUAT

BUILD TO HEAVY SINGLE. 5 SECONDS DOWN, 3 SECOND PAUSE IN BOTTOM.

METCON:

"NINE YARDS"

AMRAP 12:

3 THRUSTERS (95/65)

3 TOES 2 BAR

3 CALORIE BIKE

6 THRUSTERS (95/65)

6 TOES 2 BAR

6 CALORIE BIKE

9 THRUSTERS (95/65)

9 TOES 2 BAR

9 CALORIE BIKE

...

UP BY (3's) UNTIL FINISH.