3.14.2019

Warm-up
10 Minute EMOM
100m Run
Air Squats
Walk Outs
100m Run
30 sec Walking Quad Stretch/
30 sec Lunge w Twist
Russian March

PVC Shoulder Progression

Barbell at Rig
10 GM
10 Push Press
10 Front Squats

Build to Squat Weight for 3 Reps

Strength
Thursday:

Front Squat Progression
6×3 Pause FS – 3 count in bottom position

Build to a Heavy 3

Metcon (AMRAP – Reps)
25 Minutes AMRAP
3 Cal Row or 50m Run (increase each round*)
6 OHS 95/65
8 Deadlift 185/135
10 RKBS 70/53

R1 3 Cal, 50m
R2 6 Cal, 100m
R3 9 Cal, 150m
R4 12 Cal, 200m
Ect

Score it total Cals/equivalent meters

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