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

#workoutoftheday