Sunday, October 2
Warm-up
Warm-up
3 RDS
200m Jog
10 Step Ups
10 Scap Push-Ups
5 Push-Up to Pike
200m Jog
10 Step Ups
10 Scap Push-Ups
5 Push-Up to Pike
Weightlifting
EMOM X 10 (Weight)
EMOM X 10
Minute 1: 5 Seated Box Jumps (Building in height)
Minute 2: :40 DBL KB Front Rack Hold
Minute 1: 5 Seated Box Jumps (Building in height)
Minute 2: :40 DBL KB Front Rack Hold
Metcon
« Single and Ready to Mingle » (AMRAP – Rounds and Reps)
AMRAP X 18
20 Single DB Step-Ups (50/35lbs) (22.5/15kg) (24/20)
200m Single Arm Farmers Carry
10/10 Single Arm DB Row on Box
10/10 Single Arm DB Floor Press
20 Single DB Step-Ups (50/35lbs) (22.5/15kg) (24/20)
200m Single Arm Farmers Carry
10/10 Single Arm DB Row on Box
10/10 Single Arm DB Floor Press
Cooldown
1:00 Forearm Stretch