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
