March 14, 2019

March 14, 2019

3/14/2019

Warm-up
Warm-up
mobility 10 min
bar roll out your calves, quads.
Foam roll out back and arms

Then,
3 Rounds:
– 3 burpees
– 6 Alternating Lunges in place
Then grab a light KB:
– 10 Russian KBS
– 10 Box dips
– 50 Single Unders
*Rest 30s between movements.
*Add weight and complete:
– 6 KBS
–  6 pull ups
– 50 Single Unders

Metcon
Metcon
EMOM for 24 min:
Min1: 15 OH walking lunges 45/25 plate
min 2: 15 Russian KBS 53/35
min 3: 15 Straight leg situps
min 4: 15 BOx jumps 24/20
min 5: 10 ring dips
min 6: 30 Double unders/ 60 singles

This is an active recovery day, getting ready for 19.4 SCALE REPS IF NEEDED in the minute.
use the time in between sets to rest and get Heart rate down.

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