Monday 03-19-18 S

Sunday, March 18, 2018

Warm Up: 

Row 2-3 mins 

+

Calve & Shoulders

- coaches choice   

+

2 Rounds of: 

10 M Ostich Walks 

10 M Double Push Up Burpee Broad Jumps (3-4 reps) 

+

Grab BB & Jump Rope...

+

2 Rounds of: 

10 Empty BB Clean & Jerks 

30-50 Single Unders 

+

Grab Ab Mat...

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Movement Prep: 

5 Clean & Jerks 

5 Pull Ups 

5 Burpees 

20-30 Double Unders 

10 Sit Ups 

 

Workout: 

30 Min EMOM of: 
Min 1: 10 Clean & Jerks @ 115/75   
Min 2: 10 Pull Ups- any style 
Min 3: 12 Burpees  
Min 4: 30-50 Double Unders  
Min 5: AMRAP Ab-Mat Sit Ups 
Min 6: Rest 

 

Score: total number of sit ups. 

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