March 6, 2017

A:Warm Up

00:00-03:00
Cardio at easy pace. Can be run, row, bike or jump rope.

03:00-07:00
Squat hold x 2 minutes
Couch Stretch x 1 minute each

07:00-15:00
3 Rounds:
10 Goblet Squats (add weight)
10 Kettlbell Swings
10 Ring Rows (Advanced and Move to strict pull-ups if needed)

15:00-20:00
Begin warming up and setting up front squats.

B: Front Squat (5x4)
Every 3 minutes for 15, perform 4 heavy front squats.
(20:00-40:00)

C: Metcon (6 Rounds for reps)

Each round for time:
00:00-03:00
15 Front Squats
2 Lap Run
Rest remaining
03:00-06:00
Row 500m
6 Burpees over rower
06:00-09:00
15 Front Squats
2 lap run
09:00-12:00
Row 500m
6 Burpees over rower
12:00-15:00
15 Front Squats
2 Lap run
15:00-18:00
Row 500m
6 Burpees over rower

RX+ is 135/95 and 8 burpees over erg
RX is 115/75

scale distance and weight as needed to accomplish all work within the 3 minute window