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Components

Metcon

Friday

Warm-up

AMRAP x 4 MINUTES
5/5 Single Arm DB Bent Over Row
5/5 Single Arm Arnold Press
25ft. High Knees
25ft. Butt Kickers

Workout - HOME

Metcon (AMRAP - Rounds and Reps)

AMRAP x 12 MINUTES
10 Bent Over Backpack or DB Rows
10 Backpack or DB Shoulder to Overhead
50' Shuttle Run

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS
10/10 Romanian Deadlift
20 Arm Haulers
60 Bodyweight Russian Twists (AFAP)

-Rest as Needed b/t Sets-

(No Measure)

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, April 24, 2020

Male Clients

Female Clients

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

9 + 20

15#DBs

Alva
Lopez

5:30 PM WOD

9 + 0

Used a #15 KB did single arm row