Warmup
Aerobic Jog 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
SQUAT - front of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today
Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today
Metcon
4RFT
200 Run
12-9-6-3
Power Clean
5 Lateral Burpee Bar Jump Overs
add weight each rd
RX:
115/85
135/105
155/115
175/135
RX+:
add 20lbs
RX++:
add 40lbs
Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)
