Announcement
Happy Birthday Amy McAllister, Lola Alberts, and Michael King!!
Workout – Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
300m Run
30 V Ups
10 Strict Handstand Push-Ups
*Run counted at 3 reps: 100m = 1 rep
*33 reps per round
TARGET SCORE
Target number of Rounds: 4-6 rounds
Minimum number Rounds before scaling: 3.5 rounds
Scaling Option
15 min Amrap
400m Row
20 Sit-ups
10 Dumbbell Strict Press (light)
Strength – Back Squat (5×6)
Back squat + Front squat:
(5+1) x 5 sets.
*Rest 60-90 secs between sets*
*The front Squat should be a struggle, but not a miss.
Accessory – Warm-up (No Measure)
12-10-8-8 Bulgarian split squats (Build to a challenging weight for each set) (total reps, not each side)
4×8 B-stance Double Dumbbell Deadlift (Heavy)
4×6 Weighted Glute Ham Raise (Moderate)
* If time permits