Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs
Ready
4x EMOM
1 minute 3rd world squat
1 minute deck squats
Strength
Front Squat
5-5-5-5-5
Metcon
Dustin B-Day
24 min AMRAP
9 thrusters 60/40kg
Every other round switch between
25 Ring dips
25 Sit ups
*TOP of every three minutes
1 rope climb (workout starts and ends with 1 rope climb)
No comments:
Post a Comment