170306
Warm-up
Warm-up
coach led
Strength
Front Squat (5×3)
Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 alternating front rack lunge (95/65)
10 push press
10 overhead squat
10 alternating front rack lunge (95/65)
10 push press
10 overhead squat
2 burpees emom starting at the beginning of the workout.
Lunge in place stepping back.
Lunge in place stepping back.
Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
20 double unders
10 sit-ups
20 double unders
10 sit-ups
Mobility and Recovery
Warm-up
coach led
odd: 3 Front squats (70%)
even: 30 double unders