Monday
Warm-up
Warm-up
2 SETS…
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold
Strength
Overhead Squat (5×3 @ Mod-Heavy)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row
*Option for Front Squat
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
550/300 Alt. Box Step-Ups (20)*
Week 3 of 6 — "Chad" Extra Credit
*Weight Vest Optional
(No Measure)
(Score is Weight)