Friday, March 3rd 2017

Warm-Up/Movement Prep: 

Walking Lunge x 20m 

Overhead DB Walking Lunge x 20m 

Leg Swings x 40 

Run 200m 

 

Strength/Conditioning: 

IWT

Three Rounds 

10 x Push Press @ 2 x 40/20# DB + 
2:00 minute Row @ 525/475m Pace + 
2:00 minute Rest 
 
Then: 
5 minute Intermission (including 3rd-2min Rest period above) 
 

Then: 

Three Rounds 
10 x DB Reverse Lunge+ 
400m Run (Hard) + 
2:00 minute Rest 
 
Then: 
5 minute Intermission 
(including 3rd-2min Rest 
period above) 

 
Then: 
Three Rounds: 

8 x Atomic Sit-up (V sit 
Kickout) + 
8 x DB Press + 
8 x Ring Rows + 
60m Farmer Carry @ 2 x 55/30# DB + 
8 x Burpee