Friday
Warm-up
Warm-up
2 ROUNDS
12 PVC Pass Thru
10 Hollow Rocks
8 Arm Haulers
100m Run
12 PVC Pass Thru
10 Hollow Rocks
8 Arm Haulers
100m Run
INTO..
AMRAP x 4 MINUTES
100m Run
10 PVC OH Lunge-Lunge-Squat
5 Burpees
Strength
Overhead Squat (5-5-5*)
Workout
“COOL HAND LUKE” (Time)
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
(Score is Time)
KG BB: (52.5/35)|(35/25)
Optional Finisher
Metcon
2-3 SETS
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)
*Build up to a Moderate weight.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)