thursday

Warm-up

​3 ROUNDS
10 Alt Groiners
5 Push Up to Pike
10 Alt Reverse Lunges

Into …

2 ROUNDS
5/5 Single Arm DB Strict Press
10 Single DB Up-Downs
20 Alt Single DB Reverse Lunges

Into… 

1 ROUND
5/5 DB Windmills
10 Single DB Burpees
10 Alt Single DB Step-Ups

Strength

​5 SETS ON A 12:00 CLOCK...
3/3 DB Turkish Get-Ups*

*Perform 3 reps in a row on one side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets.

(Score is Weight)

Metcon

FOR TIME
400m Single DB Suitcase Carry (50/35)|(35/20)
20 Single DB Burpees
60 Weighted Step-Ups (24/20)*
20 Single DB Burpees
400m Single DB Suitcase Carry

*DB can be held any way for the Step-Ups.

(Score is Time)