Sunday
Warm-up
Warm-up
EMOM x 8 MINUTES (:40 ON / :20 OFF)
MIN 1 – 100m Run
MIN 2 – Alt. Bird Dogs
MIN 3 – Alt. DB Bicep Curls*
MIN 4 – Tuck Hold**
MIN 1 – 100m Run
MIN 2 – Alt. Bird Dogs
MIN 3 – Alt. DB Bicep Curls*
MIN 4 – Tuck Hold**
*Switch to a DB Gun Hold in Round 2.
**Switch to Sit-Ups in Round 2.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
100m DB Farmers Carry (35/20)|(20/15)
15 DB Hang Muscle Cleans
200m Run
25 Sit-Ups
100m DB Farmers Carry (35/20)|(20/15)
15 DB Hang Muscle Cleans
200m Run
25 Sit-Ups
(Score is Rounds + Reps)
KG DB: (15/10)|(10/7.5)
Post-Workout Strength
Metcon
3 SETS
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions
-Rest As Needed b/t Sets-
(No Measure)
