Sunday
Warm-up
Warm-up
ON A 8:00 RUNNING CLOCK…
Run 400m as a Group
Run 400m as a Group
Into…
3 SETS
8 DB Good Mornings
4 Up-Downs
8 Scap Push-Ups
4/4 Single DB Deficit Push-Up
4/4 Single DB Farmer Lunge
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 DB Up-Downs (35/20)|(20/15)
10 DB Deficit Push-Ups
20 Alt. DB Farmers Lunges
100m Run
10 DB Up-Downs (35/20)|(20/15)
10 DB Deficit Push-Ups
20 Alt. DB Farmers Lunges
100m Run
-Rest 2:00-
AMRAP x 6 MINUTES
5 DB Up-Downs
5 DB Deficit Push-Ups
10 Alt. DB Farmers Lunges
50m Run
(Score is Total Rounds + Reps)
KG DB: (15/10)|(10/7.5)
Post-Workout Strength
Metcon
3 SETS
20 Close Grip DB Floor Press
20 DBL DB Hammer Curls
20 Close Grip DB Floor Press
20 DBL DB Hammer Curls
-Rest As Needed b/t Sets-
(No Measure)
