Tuesday 5/15
Warm-up
Row/Bike :30 sec easy :20 sec medium :10 sec hard x 2 rounds + Shoulder CAR x 3/side Pec stretch x 5/side + Ring Row x 10 Push-up x 10 x 2 sets
Strength
A.1: Seal Walk (3x50', Rest 30 Seconds)
reps=feet
A.2: Chin over vertical plane hold (3 x 15-20 Seconds, Rest 30 Seconds)
supinated
A.3: Side Plank Rotations (3 x 8-10 reps/side, Rest 60 Seconds)
Metcon (AMRAP - Reps)
Every 3 Minutes x 3 Sets 15 Second A/B for Max Wattage Rest/Walk in Remaining Time Right into
Metcon (Time)
Every 3 Minutes x 3 Sets 15 Second Row for Max Split/500m Rest/Walk in Remaining Time
Right into
Metcon (Distance)
Every 3 Minutes x 3 Sets 15 Second Sled Sprint, Empty Rest Walk in Remaining Time
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