Tuesday January 28, 2020

Warm-up (No Measure)

Cardio: 3 Min
Mobility: 1-2 Min
Then;
7 Roll Arch to Hollow
7/7 Bottoms Up KB Press
10 Banded Lat Pull Down/Y Pull
7/7 Goblet Cossack lunge
0-15 Min RT

Metcon (AMRAP – Reps)

0:00-3:00
2 Rnds
8 Thrusters @ 95/65
2 Rope Climb

3:00-6:00
2 Rnds
10 Thrusters
4 BMU

6:00-9:00
2 Rnds
12 Thrusters
8 C2B

9:00-12:00
14 Thrusters
16 Pull Ups
15-40 Min RT

You have to be able to perform the first two rounds of thrusters unbroken. If you can’t you must lower the weight.

Variation 1:
@ 75/55
10 Pull Ups across all rounds

Variation 2:
@ 45/35
10 Ring Row across all rounds

Metcon (Weight)

Bottom Up KB Carry (@ forehead level)
4×50’/arm
40-55 Min RT

https://www.youtube.com/watch?v=Kb2tcSaCtUU

We will perform this one arm at a time.