METCON
400m Run
20 Box Jump 24/20
20 KBS
200m Run
15 Box Jump Overs 24/20
15 KBS 53/35
100m Run
10 Burpee BJ 24/20
10 KBS
50m Run
5 Burpee BJO 24/20
5 KBS
CORE
4 Rounds
10 Weighted Sit Up
20 Russian Twist
:30 Ring Plank
Month: March 2018
Monday 3-12-2018
STRENGTH
Front Squat
7×2 @75% E90
METCON
5 AMRAP
10 Wall Ball 20/14
5 Deadlift 225/155
3 Min rest
5 AMRAP
10 T2B
5 Push Press 135/95
Wednesday 3-7-2018
METCON
7 Rounds
200m Run
10 Push Up
15 Sit Up
25 DU
CORE/MIDLINE
Tabata
Plank
Side Plank
Tuesday 3-6-2018
STRENGTH
Back Squat
10×1 @75% EMOM
METCON
10-8-6-4-2
GTO 115/75
CTB