03072020

6
Mar

03072020

Cycle 3, Week 2, Day 5

Warm-up
3 Rounds with a Partner (6:00 clock, 3 rounds of each movement)
P1: 40 second row/bike/ski
P2: 20 seconds of single unders followed by a :20 plank
Mobility
1′ Kitchen Sink Stretch
1′ T-Spine Roll-out

Strength
Push Press (based off of 90% of 3 RM)
5 reps @ 87.5%
5 reps @ 92.5%
5+ reps @ 97.5%

Met-Con
Partner WOD
20′ AMRAP
60/40 Calorie Row
4 Rope Climbs
60/40 Calorie Bike
4 Rope Climbs
200 Double Unders
4 Rope Climbs

Extra Work
25-20-15-10-5
Bodyweight Bench Press (must have spotter, breaks will be required)
Pull-ups (kipping allowed)