Wednesday
Warm-up
Warm-up
AMRAP x 3 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Step Ups
20 Jumping Jacks
10 Scap Push-Ups
10 Step Ups
Into…
2 ROUNDS
5 Push-Up to Pike
5 Up-Downs
5 DB Deadlift*
5 Box Jumps
*Round 2 Perform DB Bent Over Row
Strength
Metcon (Weight)
4 SETS
8-12 Reps DB Bench Press*
20 Seated Banded Rows**
8-12 Reps DB Bench Press*
20 Seated Banded Rows**
*Start Moderate, build to Heavy.
**Slow and controlled reps.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs (30/24)|(24/20)**
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs (30/24)|(24/20)**
*50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way.
**Option for ‘Crawl Over’
(Score is Time)
KG DB: (22.5/15)|(15/10)
Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
(No Measure)
