Workout of the day

Friday – 5/31/2019

WARM-UP
(Primer)
-300m Run
-12/10 Cal Row
-12/10 Cal Bike

(Mobility)
20 Band Pull Aparts
15 Russian Baby Makers
10 Sumo Inchworms

(Specific)
Press Series
-5 Strict Press
-7 Push Press
-9 Push Jerks
SDLHP Series
-9 Sumo Deadlifts
-7 High Pulls
-5 Sumo Deadlift High Pulls

METCON
DTC Sprint Triathlon
3 Rounds of the following:

AMRAP x 3
-20/15 Cal Row (Rx+ 30/25)
-Max Shoulder-to-Overhead (135/95)

AMRAP x 3
-20/15 Cal Row (Rx+ 30/25)
-Max SDLHP (95/65)

AMRAP x 3
-20/15 Cal Row (Rx+ 30/25)
-Max Burpee Box Jumps

*We will rest 1 minute between stations*
Round 1.) Row 20/15 Cals (Rx+ 30/25)
Round 2.) Bike 20/15 Cals (Rx+ 30/25)
Round 3.) Run 300m (Rx+ 400m)

EXTRA CREDIT
[Applied Strength]
Power Snatch
2 reps @ 75%
2 reps @ 80%
3 x 2 @ 85%

Clean & Jerk
1+1 @ 70%
2 x 1+1 @ 75%

[Gymnastics]
Batting Practice
3 Rounds NFT
-10 T2B
-50′ HS Walk