March 6, 2019

March 6, 2019

03/06/2019

Warm-up
2 Rounds:
50 Jumping Jacks
20 Walking Lunges w/ PVC Overhead
20 Good Mornings w/ PVC
30 Flutter Kicks (4:1 count)

Weightlifting
DB Neutral Grip Military Press (4×6)
rest 60 Seconds
Superset with Row
1-Arm DB Row (4×8 each)
rest 60 seconds
superset with press

Metcon
Metcon (AMRAP – Reps)
3 Rounds

3 Rounds of:
1:00 Strict Pull-ups
1:00 of Weighted Ab Mat Sit Ups (25, 15)
1:00 Single Unders
1:00 Wallballs (20, 14)
1:00 TGUs (alternate arms)
1:00 Rest
*Score = total reps
Sub Out:
RC – Banded or Jumping Pull Ups
WB – Plate Ground to Overhead
TGU – DB

Extra Work
In 3:00:
Max distance single arm farmers carry (70,53)
– May switch hands as needed.

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