March 12, 2019

March 12, 2019

3/12/2019

Warm-up
Warm-up
Warm Up of Choice
or
3 Minutes Double Unders
20 Banded plank rows ( 10 each arm)
30 Walking Lunges
8 burpees
20 banded standing ab pulldowns ( video in comments)
3 laps around rig

Weightlifting
Overhead Squat (6 x 3 )
@ 75% of 1 RM every 60 seconds
work up to 75% or moderately heavy weight in 3-4 sets at 3 reps per set. Use DB or KB ( single arm) if needed

Metcon
Metcon (Time)
3 Rounds:
10 Power snataches (115, 85)
15 Goblet Squat (53, 35)
Sub Out:
PC – Double KB/DB. Or if single, 10 on each arm.
GS – DB Goblet

Core Work
Warm-up
FInisher:
4X 20 Banded standing Ab pulldowns

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