March 7, 2019

March 7, 2019

03/07/2019

Warm-up
A.
400m Run
50 Jumping Jacks
B.
2 Rounds:
5 Pull Ups or Ring Rows
10 Push Ups
15 Air Squats
C.
20 Each:
Walking ankle grabs
Walking heel ups
Walking Samson stretch
D.
Shoulder rotations w/PVC
Good Mornings w/PVC
E.
Post Squat (1 Minute)

Gymnastics
T2B Skill Work
*Spend 8 minutes working T2B efficiency and volume.
– Sub out with hanging knee ups, hollow rocks, or reverse crunches.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes

1800m Row or 1 Mile Run
Then
AMRAP:
10 Hang Power Snatch (75, 55)
8 Burpees
6 T2B
 *Score = Second AMRAP of Rounds/Reps
Sub Out:
HPS – KB/DB 10 each side.
T2B – Hanging knee raises or weighted abmat sit ups.

Extra Work
10 minute cool down
mobility work: foam rollers, lacrosse balls, crossover bands

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