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190409

1) WARM-UP:

Stretch

Mobility: Band Lat Stretch 2 x 15 sec each, wall quad stretch 2 x 15 sec each

2 Rounds:

10 x cal Row/Ski/AAB

15 x AbMat Situps

2) GYMNASTICS: Alt. EMOM 10

Bar Muscle Up x 2 (Rx+ 10 cals AAB or Ski + 4 BMU, scaled Inverted Row x 6, Pushups x 6)

Hollow Rocks x 30 sec (Rx+ weighted, scaled hold)

3) CONDITIONING: 10min time frame

*Choose Run, Row or AAB to focus on for this phase

Run: Sprint 100m, Jog 50m, walk 50m and repeat

Row: 250/200m, rest 1 min and repeat

AAB: 10 sec on/ 20 sec off x 4 sets, rest 1 min and repeat

4) METCON: AMRAP 8

10, 20, 30, 40, etc.

Pull-ups (Rx+ Strict, scaled band or Jumping Pull-ups)

Ring Dips (Rx+ Strict, scaled band or Bench)

Earlier Event: April 8
190408
Later Event: April 10
190410