Warm-up
2 sets
100m jog
100m jog backward
then..
3 sets
20 Banded Good Mornings
5 Tempo Push-ups or HS Negatives
20 Air Squats
Weightlifting
Dumbbell Z-Press (5×6-10)
*15 min to complete
*Build off last time
Metcon
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
400m Run
20 Box Jumps (24/20)
20 Single DB Step Ups (50/35)
20 Alt DB Snatches (50/35)
20 Abmat Sit-ups
20 SA DB Thrusters (10 each arm)
Rest 2:00 then…
6 min AMRAP
*Start where you left off in 4 min AMRAP
Rest 2:00
8 min AMRAP
*Start where you left off in 6 min AMRAP
*Each 100m of the run is a rep.
