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190904

R3 (body weight strength)

1) WARM-UP:

Coach’s choice

2) STRENGTH: Alt. EMOM 9

Plank x 30-40 sec

Wall Sit x 30-40 sec

Glute Bridge x 30-40 sec

3) ENDURANCE: AMRAP 5

Row/Ski/AAB x 10 cals, 30 sec rest

or

run 200m, 30 sec rest

4) METCON: “Lean on Me”

Partner AMRAP 10

20 x DB Goblet Lunges @35/20

20 x DB Sit-ups @35/20

20 x Single Arm DB S2OH @35/20

*split reps as needed

Earlier Event: September 3
190903
Later Event: September 5
190905