Sunday
Warm-up
Warm-up
ON A 8:00 RUNNING CLOCK…
Run 200m as a group
Run 200m as a group
Into…
3-4 ROUNDS
4 Inchworms + Push-Up
8 Tuck-Ups*
8 Alt. DB Bent Over Row
8 Barbell Strict Press + :15 OH Hold**
*In Round 3 and 4, perform 8 V-Ups.
** In Round 3 and 4, perform 8 Push Press.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
20 DB Renegade Rows (35/20)|(20/15)*
15 Toes to Bar
10 Shoulder to Overhead (155/105)|(115/75)
20 DB Renegade Rows (35/20)|(20/15)*
15 Toes to Bar
10 Shoulder to Overhead (155/105)|(115/75)
*1 Rep = Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
Finisher
Metcon
3 SETS
20-25 PVC Supinated Tricep Extensions
20-25 PVC Lat Pull-Downs
1:00 Plank Hold
20-25 PVC Supinated Tricep Extensions
20-25 PVC Lat Pull-Downs
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
