04202019

Post Open Cycle, Week 3, Day 5

Weakness Warm-up with a Partner:
2k Row or Ski
100/70 Cal AAB
100 Bar Facing Burpees
*Since it is with a partner these should be hard intervals with one partner working at a time. Choose an amount where you can each keep your speed up to complete as fast as possible.

Strength:
Push Press
2-2-2-2-2
*If it feels good, keep adding weight.

**Athlete’s choice between bodybuilding or Partner Met-Con during class. Feel free to stay after or come back for open gym to get in extra work.

Bodybuilding Saturday!
Seated DB Strict Press
3 x 10 then,
4th set: Max Reps

Barbell Calf Raises
3 x 25, AHAP

Partner Met-Con:
Rowing Murph, 1 partner working at a time
1.5k Row
100 Pull-ups
200 Push-ups
300 Air Squats
1.5k Row

Extra Work:
10′ EMOM
2 Rope Climbs
(scaled: 3 Progression RC’s)