Monday, March 27th

A.

WARM UP

Row 500m

Down: Side Walk with Band around Knees

10 Air Squats

Back: Side Walk with Band around Knees

10 Air Squats

10 Wall Ball Shots

1 Minute Couch Stretch/Leg

B.

STRENGTH:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 85%

C.

METCON:

In 12 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14)

*Score is total Wall Ball Shots