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Sunday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
200-m run

2 sets:
10 single-arm ring rows
10 single-side archer knee push-ups
50-ft single-arm DB overhead carry
– Complete all movements with one arm, then perform the second set with the other arm.

2 sets:
10 v-ups
10 kip swings
50-ft double DB overhead carry

1 set:
5 kipping knee raises
3 single-arm DB lunges/arm
5 knees-to-chest
6 DB overhead lunges
5 knees-to-elbows
6 DB overhead walking lunges

Mini Round:
1 set:
50-m DB farmers carry
5 knees-to-elbows
6 DB overhead walking lunges
5 knees-to-elbows

Metcon (AMRAP – Reps)
For reps:
1:00 shuttle runs
– rest 1:30
1:00 shuttle runs
– rest 1:00
1:00 shuttle runs
– rest :30
1:00 shuttle runs
– 25 ft down and back = 1 rep

Metcon
Metcon (Time)
RX
3 rounds for time:
200-m DB farmers carry (25/35 lb)
15 knees-to-elbows
10 DB overhead walking lunges

INTERMEDIATE
3 rounds for time:
200-m DB farmers carry (15/25 lb)
15 knees-to-armpits
10 DB overhead walking lunges

BEGINNER
3 rounds for time:
200-m DB farmers carry (10/15 lb)
15 hanging knee raises
10 DB front-rack walking lunges

Cool Down
3 sets:
:30 lacrosse ball foot roll/foot
:30 standing toe reach stretch

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