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Tuesday 3/19/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 kb thrusters

10 SDHP

10 kb sit ups

Workout Warmup:

On the 2 min for 10 min

5 DL working up to a heavy last set. Touch and go

Workout:

6 rounds for time

9 Dead lift, 185/135(use two 25lb bumpers)

6 Shoulder to overhead, 135/85, (strip 25’s off for shoulder to overhead)

3 strict pullups

Endurance:

Strict Cindy, no kipping. Scale to jumping PU.

20 min AMRAP

5 strict Pullups

10 push ups

15 air squats

Lift:

Front squats, 5x5@75%

Skill:

5 rounds of

10 alternating Pistols

10 ring dips

Earlier Event: March 18
Monday 3/18/2019
Later Event: March 20
Wednesday 3/20/2019