Wed 3-14-18

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Deadlift (10×2 @ 80-90%)
Metcon
4 Rounds for time:
1,000m on the Assault Bike*
20 Dumbbell Thrusters (1x 50/35)
20 Toes to Bar

*Sub running @ 400m or Ski Erg @ 500m

Basics: 500m, 15 DB Thrusters (25/15), 15 Knee Rasies
Int: 750m, 35/20# DB
Adv: as written