Friday – 3/8/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Minute Row
-50/10
-40/20
-30/30

(Mobility)
Banded Hip Distraction x 30 sec

(Specific)
4 Rounds: 15 sec each
-S.A. KB Swing
-S.A. KB Clean
-S.A. KB Front Squat
-S.A. KB S2OH

STRENGTH
Front Squat
5 x 3 @ 75%
*Perform a new set every 2 minutes or faster if you’re feeling strong.

METCON
AMRAP x 20 Minutes
-12/9 Cal Machine
-70 Double-Unders
-12/9 Cal Machine
-60 Air Squats
-12/9 Cal Machine
-50 Abmat Sit-ups
-12/9 Cal Machine
-40 American KB Swing (55/35)
-12/9 Cal Machine
-30 Goblet Squats (55/35)
-12/9 Cal Machine
-20 Toes-to-Bar
-12/9 Cal Machine

EXTRA CREDIT
[Weightlifting]
Squat Clean
EMOM x 8
4 Reps @ 60%
*You can TNG or perform singles. This should not feel heavy but it should burn a bit in the legs.

[Gymnastics]
Rope Climb
EMOM x 8
1-2 Reps (Rx+ legless)

[Conditioning]
Every 6 minutes for 4 Rounds
-Row 500m
-C2 Bike 1000m
-30 Air Squats AFAP
*Bike Erg if possible. If the bike is taken, you can run 300m on the Air Runner.