2019 Time to WORK Week 1 Day 1
1. Warm Up:
100 Meter Run+ 15 Barbell Thrusters
200 row+ 10 Barbell Thrusters
100 Meter Run+ 15 Barbell Thrusters
200 row+ 10 Barbell Thrusters
2. Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
3. Metcon (AMRAP – Rounds)
Quick and Dirty Today…
1 Rounds:
4min. EMOM:
10/8 Cal Row
immediately into;
4min. EMOM:
10 Hang Power Cleans 135/95
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 225/155
This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.
4. Mobility
Broken cat vs camel back
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