Tuesday

Warm-up
Warm-up
2 SETS (8:00 Cap…get as far as you can!)
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges

Into…

2 SETS
:30 Row @ Hard Pace
10 Single DB Front Squats
10 Single DB Strict Press

COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

Workout
Metcon
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH

(Score is Time)

KG BB: (70/47.5)|(52.5/35)