Justin Lilly

Hometown:
Evans, Georgia
Gym:
Genesis South
Gender:
Male
Age:
47
Height:
--
Weight:
205 lbs

March 21, 2016

Performed at: USAMMCE
Description: Metcon (AMRAP - Reps)
6 Min AMRAP
12 Sumo DL high Pull 95lbs
10 Ball Slams Ball: 20/10

1 Min Rest

Metcon (AMRAP - Reps)
6 Min AMRAP
12 Back squat Jumps
10 Ball Slams

1 Min Rest

Metcon (AMRAP - Reps)
6 Min AMRAP
12 Rack Lunges
10 Ball Slams
Clean to shoulders for back squat
Results: 11 rounds 4 reps
Performed as RX
Warmup: Mobility
3 Min KB roll hip flexors (90 sec. ea.)
3 Min KB roll glutes
30-45 Sec. high elbow KB squat hold
15 Dislocates
15 Wall slides
Warm-up
2 Rds
10 Face pulls (band)
10 Ring rows
10 Push-ups
10 Single KB lunges
30-45 Sec. Hollow hold

1 similar workout

Date Name WorkoutDescription Results
03/21/2016 Metcon (AMRAP - Reps)
6 Min AMRAP
12 Sumo DL high Pull 95lbs
10 Ball Slams Ball: 20/10

1 Min Rest

Metcon (AMRAP - Reps)
6 Min AMRAP
12 Back squat Jumps
10 Ball Slams

1 Min Rest

Metcon (AMRAP - Reps)
6 Min AMRAP
12 Rack Lunges
10 Ball Slams
Clean to shoulders for back squat		 11 rounds 4 reps
Performed as RX