Sunday, March 13
Warm-up
Warm-up
3 RDS @ Increasing Pace
200m Jog
8/8 Single KB Suitcase Deadlift
8/8 Leg Swings
8 Sit-Ups
200m Jog
8/8 Single KB Suitcase Deadlift
8/8 Leg Swings
8 Sit-Ups
Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: 3 Turkish Sit-Up + 1 Turkish Get Up (R)
Minute 2: 3 Turkish Sit-Up + 1 Turkish Get Up (L)
Minute 3: :40 KB Front Rack Hold
Minute 1: 3 Turkish Sit-Up + 1 Turkish Get Up (R)
Minute 2: 3 Turkish Sit-Up + 1 Turkish Get Up (L)
Minute 3: :40 KB Front Rack Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 16
200m run
100m Farmers Carry (53/35lbs) (24/16kg)
10 DBL KB Deadlift
200m run
100m Farmers Carry (53/35lbs) (24/16kg)
10 DBL KB Deadlift
LEVEL UP OPPORTUNITY: All runs sub :55 seconds (Conditioning Focus)
Cool Down
1:00/Side KB Calf Smash