Back to All Events

190319

1) WARM-UP

Stretch

Mobility: Infant Squats x 10

3 Rounds:

5 x Cal Row/Ski/AAB

7 x Wall Ball

2) STRENGTH: Every 2 min for 10 min

Back Squat 4@75%, 2@80%, 1@85%, 1@90%, 1@95%

—1 min rest—

EMOM 4:

12 x Back Extensions

3) CONDITIONING: Every 2 min for 8 min

12/9 Cal Row/Ski/AAB + 30 x Double Unders (Rx+ 14/11 Cals + 40 x DU, scaled 10/8 Cals + 20 x Double Unders or 50 Singles)

4) METCON:

AMRAP 7:

20 x Box Jumps @24/20 (Rx+ 30/24, scaled Step-Ups)

25 x Thrusters @75/55 (Rx+ 95/65, scaled less than or equal to 45/35)

30 x Ring Rows or Inverted Rows

Earlier Event: March 18
190318
Later Event: March 20
190320