Sunday
Warm-up
Warm-up
ON A 5:00 RUNNING CLOCK…
10 Bootstrappers
10 Inchworms w/ Push-Ups
10 Alt. High Kicks
10 Alt. Samson Lunges
5 Box Step-Ups + 5 Box Jumps
10 Bootstrappers
10 Inchworms w/ Push-Ups
10 Alt. High Kicks
10 Alt. Samson Lunges
5 Box Step-Ups + 5 Box Jumps
Bike in Time remaining…
Strength
Deadlift (3-3-3)
Workout
Metcon (4 Rounds for reps)
4 SETS*
15/12 Cal Bike
12 Up-Downs
9 Box Jump Overs (24/20)
7 Deadlifts (275/185)|(185/135)
15/12 Cal Bike
12 Up-Downs
9 Box Jump Overs (24/20)
7 Deadlifts (275/185)|(185/135)
-Rest 1:30 b/t Sets-
*If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality.
(Score is Each Set for Time)
KG BB: (125/85)|(85/60)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
14 ROUNDS FOR TIME*
8/6 Cal Bike
4 Up-Downs
4 Box Jump Overs (24/20)
4 Deadlifts (275/185)|(185/135)
*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.
(Score is Time)
KG BB: (125/85)|(85/60)
*Start Moderate-Heavy and Build to Heavy.
(Score is Weight)