April 11, 2019

April 11, 2019

04/11/2019

Warm-up
10 Banded Pull-apart
10 Pass Thru
10 Banded Pull-apart
10 Around the World
10 Banded Pull-apart
10 OHS w. band
Then,
2 Rounds w/ BB/KBs/DBs of:
3 Muscle Snatch
3 OHS
3 Cook Squats
3 Lateral Squats on each leg

Metcon
Metcon (AMRAP – Reps)
Every 3:00 x 7 Sets:
Row x 60s for Cal
Unilateral Carry x 60s M-70/35, F-53/26

*Score = total cal on the Rower
Sub Out:
Row – 60s Run (meters), or 60S Toe Taps

Extra Work
AMRAP 7:
1a) 1-Arm DB/KB Row x 10 each arm. No rest.
1b) Banded Pallof Presses x 15 each side. No rest.
1c) Flutter Kicks x 20 (2:1). No rest.

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