Barbells and Bikes: #RISC starting the day off right! Nice work @quadjilla41 @ericarhea78 @kellidubdub Friday 151204 Warm-Up: 3 rounds 20 DU's 15 air squats 10 H.R. pushups 5 pullups Strength: A. Back Squat 3 x 5 reps B. Clean and Jerk 8:00 to build to a heavy C. Clean Pull 4 x 1 @ 1RM+20; EMOM MetCon: 2 sets: Against a 4:00 running clock,: 400 Meter Row 40 Kettlebell Swings Pull-Ups/Ring Rows x Max reps RAN

Friday, December 4, 2015

#RISC starting the day off right! Nice work @quadjilla41 @ericarhea78 @kellidubdub Friday 151204 Warm-Up: 3 rounds 20 DU's 15 air squats 10 H.R. pushups 5 pullups Strength: A. Back Squat 3 x 5 reps B. Clean and Jerk 8:00 to build to a heavy C. Clean Pull 4 x 1 @ 1RM+20; EMOM MetCon: 2 sets: Against a 4:00 running clock,: 400 Meter Row 40 Kettlebell Swings Pull-Ups/Ring Rows x Max reps RAN

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