Sunday, March 15, 2020

Monday 200316


Warm-Up: 0-5
2:00 Bike
20 Jumping Alt Lunges
30 Single Arm KB Swings (15/side)
Bike remaining time

Strength: 13-23
Power Clean + 8 Lunge Steps (4/side)
Every 2:00 for 10:00

MetCon: 30-45
For Time (25:00 Cap)
50 Wallballs 20/14 10'
then
3 rounds:
12 Toes to Bar
10 Power Cleans 165/115
then
50 Wallballs

Extra: 50-57
3 Rounds
25/20 Calorie Row
20 Box Jump Overs 24/20"
7 Min Cap

At-Home Option:
3 Rounds:
800m Run
50 Sit-Ups
50 Air Squats

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Saturday 200321

Warm-Up: 0-5 2:00 Aerobic of Choice 20 Push-Ups 20 Air Squats 20 Plank Shoulder Taps Strength: 12-24 Front Squat In 12:00 establish a 3RM, ...