April 2, 2019
190204
Warm-up
2 Rounds:
300 Meter Run
15 Sit-Ups
15 Pushups
15 Superman’s
300 Meter Run
15 Sit-Ups
15 Pushups
15 Superman’s
Directly into…
3 Sets (with an empty barbell):
5 Elbow Rotations (from the back rack)
5 Strict Presses
5 Dead Lifts
Strength
Push Press (Weight)
5 x 5 @ 75%
*3 Second Eccentric
Rest 2 Minutes between Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds-
3 Minute AMRAP:
6 DB Burpees (2 x 50/35)
3 Bar Muscle Ups
Rest 3 Minutes between each AMRAP. Pick up where you left off in previous AMRAP!
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