Tuesday
Warm-up
Warm-up
3 Minute Run Row or Bike
Overall Dynamic Body Stretch
Overall Dynamic Body Stretch
2-3 Sets of:
100m Run
5 Push Up to Pike
10 Scorpions
10 Hollow rocks
10 Scap retracts
10 Alt Jump lunge splits
DB SPLIT CLEAN REVIEW
Metcon
Erin (Time)
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
15 dumbbell split cleans
21 pull-ups
Men: 40-lb. dumbbells
Women: 25-lb. dumbbells
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
Cool Down
Coaches choice
Team Up to share DBs and complete all reps as a Team.
INTERMEDIATE
5 rounds for time
15 DB Split Cleans 20/30
21 Pull-ups
BEGINNER
5 rounds for time
15 DB Split Cleans 10/20
21 Ring rows