March 23, 2017

A:Warm Up
00:00-4:00:
Bike at an easy pace, throw in 3-5 short bursts at a hard effort.

04:00-8:00
Movement flow for lower body, hips and ankles.

8:00-12:00
Pec Stretch
Lax Smash
Partner Shoulder stretch

12:00-16:00
set up and begin warming up for bench/pushups/hollow tri-set

B1: Bench Press (3x7-9)
Rest 20s Before pushups

B2: Plyo Pushups (3x6-8)
-Chest Slap
-Clapping
-Up to a mat
-or even just aggressively pressing hard enough so that you palms raise slightly off the floor.
Rest 40s before B3

B3: Weighted Sit-ups (3x12-15)
Every 4 Minutes for 16, start a new round for 4 total rounds

C: Metcon (AMRAP - Rounds and Reps)
Teams Of 2:
8 Minute AMRAP:
10 Heavy DB or KB Push Press
40m Bear Crawl

*Alternate Every round
Rest 2 minutes before D

D: Metcon (AMRAP - Rounds and Reps)
7 Minute AMRAP:
10/8 Cal Sprint on Bike
20m HEAVY front rack carry

*Alternate Rounds
Rest 2 minutes before E

E: Metcon (AMRAP - Rounds and Reps)
4 Minute AMRAP:
5 Power cleans @ 95/65
3 Burpee Broad Jumps

Alternate Rounds*