March 29 Friday melt down

1000m row for time

Then

10 sets of

10 pullups (3+7)

10 weighted GHD

 

 

March 5:

Warm up:

Chest: Mini Chesty Best-y
1. Bench Press – 5×10 (minimum rest)
2. Incline DB Press –  5×10

Metcon: Rowing Grace
3 rounds for time of….
1. 250m Row
2. 10 Ground to Overhead @ 135#

March 4:

Warm Up:

Legs
1. Back Squat – 5×5 with 3 sec dwell
2. Leg Press – 50,40,30,20,10,5 (plates TBD)

Core:
3 Rounds of 10 of …
1. Leg Circles – 5 ea. direction
2. Hollow Rocks.
3. Floor Wiper Smiley faces – R/L = 2 (feet stay low)
4. Side Plank Rotation – 5 ea. side