March 27, 2017

A:Warm Up
00:00-10:00
Bike .8 or Run 400m or Row 500m
Then:
3 Rounds:
8 Empty Bar Back Squats
8 Push Press/Push Jerk /Split jerk  (Change each round)
6 storks (3/3 go slow)
Then:
Tactical frog x 2 minutes

10:00-18:00
Warm up back squat, set up movements and stations.

​B1: Back Squat (3x10@60-65%)
Rest 20s before B2

B2: Single Arm DB Row (3x8 each side @ 4020)
Rest 20-30s before B3

B3: Metcon (Weight)
Single Arm Overhead Carry x 20m each side
Start a new round every 3-4 minutes for 9-12

C: Metcon (5 Rounds for time)

5 Rounds at tough effort:
12/8 Cal Row
12/8 Cal Bike
12/8 Pullups
Rest 60s Between each round.
Above is RX+
Rx is 4 rounds
Scale as needed. Time cap is 20 minutes.