March 11, 2019

March 11, 2019

03/11/2019

Warm-up
3 Rounds:
200m Run
20 Med Ball Cleans
40 AbMat Sit-Ups

Weightlifting
DB Bench Press (4×8)
As heavy as possible

Superset with lunges
Rest 60 seconds
Weighted Reverse Lunge (4×6 ea)
W/ KB in the front rack (5 each leg)

Metcon
Metcon (AMRAP – Reps)
AMRAP

AMRAP 6:
Run 100 Meters
8 DB Single ArmThrusters (50, 30)4R,4L
Rest 60s
AMRAP 6:
Row 100 meters
8 Jumping Air Squats
8 Push-ups
Rest 60s
AMRAP 6:
Run 100 Meters
8 Renegade Rows (50, 30)4R,4L
* Run count as 1 rep
Sub Out:
DB – KB
Run – 100 Toe Taps

Extra Work
AMRAP 6:
15 Banded OH Extensions
15 Banded Plank Rows (each arm)
30s Double KB/DB Static Front Rack Hold (Heavy)

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