March 5, 2019

March 5, 2019

03/05/2019

Warm-up
3 Minutes Double Unders
50 Abmat Sit-Ups
30 Walking Lunges
10 Burpees
400m Row

Weightlifting
Deadlift (6×3)
– Touch and Go
– take 3-4 sets for 2 reps each set and build to 75%.
– Sub out with double KB/DB Romanian Deadlifts.

Metcon
Metcon (Time)
6 Rounds for Time

30 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
20:00 Cap
Sub Out:
DUs – 3:1 DUs or 30 Jump Tucks
KBS – DB or PLate

Extra Work
1a) Banded Alphabet: 2 x 1 full set on each side. Rest 30s.
1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s.
*Use a mini band around the knees if possible.

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