March 4, 2019

March 4, 2019

03/04/2019

Warm-up
2 Rounds
100 Singles
30 Air Squats
15 Push Ups
15 Pull Ups

Weightlifting
Bench Press (4×5)
rest 60 seconds between sets. Add weight each set. End last set around 80% 1rm
DB Split Squat (4×6 ea)
Rest 60 Seconds between sets

Metcon
Metcon (AMRAP – Reps)
AMRAP 20 Minutes

Teams Of 2:
20 Cal Row
20 Power Cleans (115,75)

Sub Out:
Row – 300m run or 300 toe taps
HSC – Double KB/DB hang squat cleans or singles 8 each side

Extra Work
AMRAP 8 Minutes
15 Banded Pushdowns
15 Banded Pulldowns
30s Double KB/DB Static Holds in Place

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