Monday
Warm-up
Warm-up
3 SETS FOR QUALITY
10 Hollow Rocks
10 Supermans
10 Scap Pull-Ups
10 Scap Push-Ups
10 Hollow Rocks
10 Supermans
10 Scap Pull-Ups
10 Scap Push-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
8 Pull-Ups
100m Run
8 Burpee to Plate
100m Run
8 DB Push Press (50/35)|(35/20)
100m Run
8 Pull-Ups
100m Run
8 Burpee to Plate
100m Run
8 DB Push Press (50/35)|(35/20)
100m Run
(Score is Rounds + Reps)
DB KG: (22.5/15)|(15/9)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
8 Pull-Ups
8 Burpee to Plate
8 DB Push Press (50/35)|(35/20)
*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.
(Score is Rounds + Reps)
Finisher
Metcon
3 SETS FOR QUALITY
8/8 Half Kneeling Plate Around the World
16 Plate Ground to Overhead
:30 Plate Gun Hold
8/8 Half Kneeling Plate Around the World
16 Plate Ground to Overhead
:30 Plate Gun Hold
-Rest as needed b/t Sets-
(No Measure)
