Workout of the Day


March 13, 2019

Sport

A1: Back Rack Lunge (3x10 [5 each side])

*30 sec rest then go to A2

A2: Box Jumps (3x8)

*30 sec rest then go to A3

A3: 3-way Shoulder Raises (3x15)

Front/Lateral/Bent

*60 sec rest for 3 sets

B: Metcon (AMRAP - Rounds and Reps)

12-min AMRAP:
10 Thrusters 95/55
10 Renegade Rows 35/25
10 Burpees

*RX+ - More wt on Renegade Rows


Performance

A1: Back Rack Lunge (3x10 [5 each side])

*30 sec rest then go to A2

A2: Box Jumps (3x8)

*30 sec rest then go to A3

A3: 3-way Shoulder Raises (3x15)

Front/Lateral/Bent

*60 sec rest for 3 sets

B: Metcon (AMRAP - Rounds and Reps)

12-min AMRAP:
10 Thrusters 75/45
10 Renegade Rows 25/15
10 Burpees

*RX+ - More wt on Renegade Rows