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WEDNESDAY 20210331

Warm-up

:60 Bike or Row
10 Banded Good Mornings
Supine Banded Hamstring Stretch (each side)
10 Downward/Upward Dog Transitions
10 Scorpions

Specific Warm-up (prior to workout):
3 Rounds:
5 Calorie Bike/Row @ Workout Pace
5 Burpees
— Rest 2 Mins Before Workout —


FITNESS 20210331

5 Rounds for time:
15/10 Calorie Row
10 Burpees

10 Minute Cap

Scoring: Time


PERFORMANCE 20210331

“Death Race”
5 Rounds for time:
15/10 Calorie Bike
10 Burpees

10 Minute Cap

Scoring: Time


Strength and Skill (After Metcon)

Every 2:00 for 12:00 (6 sets):
Bench Press x 3 Reps w/:01 Pause at Bottom
* Start moderate and build to a heavy set of 3 for today with the prescribed pause.

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