April 5, 2017

A:Warm Up
In a group of 3, 3 Rounds:
A: 30 Second Assault Bike
B: 30 Second Plank Hold
C: 30 Second KB Waiter’s Walk (15 sec each arm)
Then, rotate. Each partner does each exercise 3 times.

Then:
10m Toy Soldiers
10 roll backs to pigeon stretch  (5/5)
10m Walking toe touch
10 EB deadlifts (set up workspace)

Begin warming up for B1.

B1: Clean Grip Deadlift (4 x 3)
Set up like a clean and pull from floor, follow typical bar path that you would for the clean.
Same pauses as last week here. 2 seconds @ 2 inches off floor and 2s at knees. Go heavier this week.

B2: Push Press (4x3)
Add ~5% from last weeks numbers. Use same tempo (40x1)
Start a new round every 3 minutes for 12. This should allow you to push the weight more than last week.

C: Metcon (5 Rounds for calories)
2 Minutes on, 1 minute off for 5 rounds:
5 Burpees over bar
10 Hang Clean and Jerks @ 95/65
20 Double Unders
Max Cals on Assault bike or rower with remaining.
Above is RX+ (with assault bike)
RX is 75/55 and rower.
Scale as needed.