Monday
Warm-up
Warm-up
AMRAP x 8 MINUTES
100m Run
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps
100m Run
10 DB Curl + Press
5 Inch Worm to Squat*
20 Shoulder Taps
*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.
Strength
Metcon (Weight)
3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press
(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up
*After "Odd" Rounds (1, 3, & 5), perform a 400m Run.
(Score is Time)
DB KG: (22.5/15)|(15/10)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper/Middle Back
5:00 Foam Roll Upper/Middle Back
(No Measure)
