April 4, 2019

April 4, 2019

4/4/2019

Warm-up
Warm-up
Warm Up of Choice
or
2 rounds
100 Jump rope singles
30 Squats
15 Push-ups
15 Pull-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
20 Cal Row
Run 200 Meters (Counts as 1)
18 Alt. DB Snatch (50, 35)
12 Single Arm DB Thrusters (50, 35)6+6
Sub Out:
Row – 200 Toe Taps or 100 Single Jump Rope

Metcon: Today is ACTIVE RECOVERY!  Your effort should NOT exceed 70% which means you should be able to
maintain your splits for almost all of your completed rounds. Remember, it's important to focus on lower-effort quality
work and not try to kill yourself with every workout. Today is the day to do that.

Extra Work
Metcon
Finisher
3 Rounds of:
30 Plank Banded Rows (15 each arm)
20 Double Tricep Roll Backs

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