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190307

1) WARM-UP

Stretch

Mobility: Ankle Mobility and Wall Squats

2 Rounds:

10 x Air Squats

20 x Russian Twists

10 x DB Push Press

2) STRENGTH: Every 2 min for 10 min

Back Squat 6@72%, 4@77%, 2@82%, 1@87%, 1@92%

—1 min rest—

EMOM 3:

8 x Good Mornings

3) CONDITIONING: Every 2 min for 6 min

20/16 x Cal Row/Ski/AAB (Rx+ 24/19, scaled 18/14)

4) METCON: AMREP 3 min x 3 Rounds on 1 min rest

20/16 x Pushups (Rx+ 30/24, scaled knees)

20 x Wall Balls @20/14 (Rx+ 30 reps, scaled 14/10

Max Weighted AbMat Sit-ups @20/14 (Rx+ GHDSU, scaled 14/10 or no weight)

Earlier Event: March 6
190306
Later Event: March 8
190308