Saturday
Warm-up
Warm-up
2 SETS FOR QUALITY
500m Row or 400m Run (EZ Pace)
20 Alt. Plank Shoulder Taps
10 Alt. Bodyweight Lunges
5 Tempo Barbell Strict Press (30X1)
3 Broad Jumps
500m Row or 400m Run (EZ Pace)
20 Alt. Plank Shoulder Taps
10 Alt. Bodyweight Lunges
5 Tempo Barbell Strict Press (30X1)
3 Broad Jumps
-No rest b/t Sets-
Strength
Metcon (Weight)
4 SETS
8/8 Back Rack Reverse Lunges (Athlete Choice, Building)
20 Hollow Rocks
1:00 Plank Rotations
8/8 Back Rack Reverse Lunges (Athlete Choice, Building)
20 Hollow Rocks
1:00 Plank Rotations
-Rest 2:00 b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Push Press (95/65)|(65/45)
10 Back Rack Lunge
10 Slam Balls (30/20)|(20/10)
10 Push Press (95/65)|(65/45)
10 Back Rack Lunge
10 Slam Balls (30/20)|(20/10)
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
KG SB: (15/10)|(10/5)
