2019 Time to WORK Week 5 Day 2
1. Warm Up:
(10 Minute):
20m Walking Lunge
20m 2kb OH carry
run 200m
2. Weightlifting:
3. Metcon
For Time:
3 Rounds:
15 Cal Row
15 Wall Balls (20/14lb.)
Immediately into;
3 Rounds:
12 Cal Row
12 Wall Balls (20/14lb.)
Immediately into;
3 Rounds:
9 Cal Row
9 Wall Balls (20/14lb.)
Time CAP: 16min.
Can you finish!?
Can you finish!?
4. Mobility
Plank hold
Superset immediately with;
5 x 8 Good Mornings with 30X0 TempoRest 1min 5 Sets
18min. Working Window*Cleaning the Good Morning off of ground. Keep pressure on the heels and find that hammy stretch. Once you feel it, that’s it. Back up.
*30X0 tempo = 3 sec. descent, 0 sec at the bottom, quick as you can up, and zero time at the top of the rep. Repeat x 5