February 23, 2017

A: Warm Up
00:00-18:00
Row 250m
10 wide stance squats
10 reverse lunge with reach (Each)
10 (each side) stork
Row 250m
10 scap push ups
10 cat cows
5 Pushups
Row 250
10 (each side) bird dogs
Mobility as needed until time is up.

18:00-24:00
Review movements for today and begin set up.

B: Dumbbell Split Squat (4x8 each leg)
Every 3 minutes for 12. After each set, perform 20 Hollow rocks.

C: Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP:
8 DB Hang Squat Cleans @ 50/35
8 DB S20 @ 50/35
Scale as needed.
Rest 1 minute before D

D: Metcon (AMRAP - Rounds and Reps)
3 Minute AMRAP:
8/6  Cal Row
8 Burpees over rower
Rest 1 minute before E.

E: Metcon (AMRAP - Rounds and Reps)
3 minute AMRAP:
8 KBS @ 24/16
8 Goblet Squats
Rest 1 minute Before F

F: Metcon (AMRAP - Rounds and Reps)
3 Minute AMRAP:
8 Pushups
8 Situps