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Friday 05.03.2019

POSTED ON May 2, 2019

Friday | 05.03.2019

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Warm Up:
 
50ft Bear Crawl
50ft Samson Lunge
10 Cossack Squats
 
x3 then…
 
5 Empty Bar Strict Press
5 Strokes Rower Arms only
5 Strokes Rower Legs only
 
x3 then…
 
2-3 Strict Press
150m Row Sprint
 
x2; rest 2-4min between sets
 
Metcon:
 
Level 1 (RX)
 
“Lee Brice”
 
10 Strict Press 95/65
500m Row
 
5 Rounds For Time
Level 2 (Intermediate)
 
10 Strict Press 65/45
500m Row
 
5 Rounds For Time
 
Level 3 (Beginner)
 
10 Strict Press 55/35
500m Row
 
5 Rounds For Time
 
Cool Down:
 
3 Rounds For Quality
 
1:30 Bent Knee Hollow Hold
:45 Arch Hold
100m Single Arm Heavy Overhead Carry L/R
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