Sunday
Warm-up
Warm-up
2 Min Row/Bike/Erg
Overall Body Stretch
Overall Body Stretch
2 sets:
50 jumping jacks
10 side-shuffle steps each direction
10 Samson lunges
10 hollow rocks
10 single-DB stiff-legged deadlift
2 sets:
5-10 GHD sit-ups, weighted sit-ups, or V-ups
– Rest :30 between sets
1 set:
:20 Shuttle Run
:20 DB lunges (front-rack variations)
:20 Shuttle Run
:20 DB lunges (farmers-carry variations)
Weightlifting
Back Rack Lunge (Build to heavy 4 REVERSE Lunge)
On a 10:00 Clock
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 GHD sit-ups
10 DB lunges (20/35 lb)
200m Run
10 DB lunges
20 GHD sit-ups
10 DB lunges (20/35 lb)
200m Run
10 DB lunges
INTERMEDIATE
AMRAP 12:
20 GHD sit-ups to parallel
10 DB lunges (20/35 lb)
200 m Run
10 DB lunges
BEGINNER
AMRAP 12:
20 sit-ups
10 DB lunges (10/15 lb)
100m Run
10 DB lunges
