2019 Time to WORK Week 3 Day 2
1. Warm Up:2r
run 400
10 ring rows
10 ring dips
2. Weightlifting:
Bench Press (5 x 10)
3. Metcon (AMRAP – Rounds and Reps)
15min. to get as far as possible…
10-20-30-40
American KB Swings 24/16
Pull-Ups
immediately into AMRAP:
6 Burpees
30 Double Unders
10-20-30-40
American KB Swings 24/16
Pull-Ups
immediately into AMRAP:
6 Burpees
30 Double Unders
RX+ 3-4-5-6-7 Muscle Ups instead of pull-ups
4. Mobility
Hallow flutter kick
DB Bent Over Rows (5 x 10 each arm)- Rest 1min. Between Sets
– 20min. Window.
– Shoot for 4-5 Sets.
*starting at 60% effort and climbing in weight on both movements.