April 26, 2017

A:Warm Up
3 Rounds:
1 Lap Run
5 Burpees with max jump

Then, with Blank Barbell
3x through this (add weight)
10 KB deadlifts
8 KB High Pulls
6 KB Swings
8 Goblet Squats
10 Single arm thrusters (5/5)

Mobility
2 minute squat hold
60s couch stretch each side.

with remaining time in a 20 minute window, begin warming up movements.

B1: Deadlift (5,5,3,3,3)
Build up to a tough triple
B2: Front Rack Lunge (5x10 (5/5) )
Use double KB front rack.
Min1: Deadlift
Min2: Lunges
Min3: Rest and add weight.
This is a 15 minute Strength workout

C: Metcon (Time)
Min 00:00-10:00
1600m Run
(2 laps)

D: Metcon (AMRAP - Rounds and Reps)
10:00-20:00
10 minute AMRAP:
10 Pullups
10 Wall Balls
10 Box Jumps