Friday – 3/6/2020

The Workout for Friday is:

GROSS STRENGTH
Every 2 minutes, for 10 minutes (5 sets)
-Front Squat x 8 reps
*Work up to an 8RM for the day.

METCON
3 Total Rounds
AMRAP x 5 Minutes
-18/15 Cal Row
-30 Wall Balls (20/14)
-10 Devils Press (50/35)
-Max Distance Row with time remaining
*Rest 3 minutes between rounds

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Every 4 minutes, for 12 minutes (3 sets)
-200′ Sandbag Bearhug Carry (150/100)
-10 Barbell Bent Over Row (Supinated Grip)
*Choose your weight for the Barbell Rows. 

[Applied Strength]
EMOM x 10
-1 Snatch @ 90% +

[Gross Conditioning]
For Time
-40 Box Jump Overs (24/20)
-30 Burpees
-20 Burpee Box Jump Overs
*Wear a Vest is you’re feeling froggy 🙂

[Engine Builder]
Interval Day
Tabata Machine x 2
Machine :20, Rest :10 (8 rounds)
Rest 5:00
Repeat the Tabata

Row Option: Yes
Bike Option: Yes
Run Option: No
Ski Option: Yes
*Track you total cals/distance.