3.13.2019

Warm-up
200m run
5 Minute EMOM
30s High Knees/30s Butt Kickers
Air Squats
Walkouts
Lunges with Twist
Russian March

PVC Shoulder Progression

Barbell at Rig
10 GM
10 Push Press
10 Front Squats

Core Work
3 rounds
Seated leg lifts, single leg, 10 each
L sit or hang, accumulate 30 sec
Side plank, 30 sec each side

Gymnastics
Pistol Progression, 3 rounds
5 each leg Bottom-to-top pistol from weight stack
10 Reverse fly in deep squat position
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
10 DECK SQUATS
15 KB SDLHP (70/53)
20 RING or BOX DIPS
50 DUBS (high jump singles)

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