Wednesday, March 23

Warm-up
Warm-up
400m jog
Into..
2 Rounds
:30 Banded Front Rack Stretch/Side
12 Air Squats
9 Push Press
Into..
400m run

Weightlifting
Front Squat (3×1)
1+ on final set

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 11
9 Thrusters (95/65lbs)(43/29kg)
200m run

LEVEL UP OPPORTUNITY: All runs sub 1:00 + Unbroken Thrusters (Conditioning Focus)

Finisher
3 Sets
:20 Hollow Hang
:40 Rest
(*Advanced athletes can do :30 on/:30 off)

Cool Down
1:00/Side Barbell Quad Smash