Cornerstone Barbell Club, Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Warm-up

3 Steady Rounds:

10 Russian Kettlebell Swings

20 Calorie Row

Metcon

Metcon (Time)

2. Conditioning

For Time:

With a Partner

Bike 10/8k

300 KB Swings 53/35lbs

300 Push Ups

1 Person works at a time. Switch anytime.

Strength and skill

Metcon (5 Rounds for reps)

3. Lift

5 Rounds:

2:00 on 2:00 off

Max Squat Cleans

R1 50%

R2 60%

R3 70%

R4 80%

R5 90%
And Note Weights

Gymnastics

Metcon (Time)

4. Gymnastics

80 Muscle Ups for time with a Partner

12 Minute Cap.

Mobility