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