Monday
Warm-up
Warm-up
200m Run
Into…
3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*
*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
12 Sumo Deadlift High Pull (95/65)|(65/45)
12 Strict Ring or Box Dips
100m Run*
*Run increases by 100m each round. 100m, 200m, 300m etc…
(Score is Rounds + Reps)
BB KG: (42.5/30)|(30/20)
Post-Workout Strength
Metcon (Weight)
4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts
-Rest as Needed b/t Sets-
(Score is Weight)
