Tuesday – Purpose / Achievement

Metcon:

AMRAP in 10 min:

Run 100 Meters or 20s AD

10 DB Plank Rows (R+L=1)

15 DUs

Rest 2:00

AMRAP in 10 min:

Run 100 Meters or 20s AD

10 Hand Release Push-ups

15 DUs

*Score = Total Rounds for Both AMRAPs

*Athlete choice of DB Weight

*Achievement – 30 DUs

Finisher:

AMRAP in 8 min as a finisher at a slow pace:

1a) Single Leg KB / DB RDLs x 8 ea. Rest 45s.

1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.

1c) Hollow Rock + Hold x 10 + 20s. Rest 45s.

E.C.:

Recovery Work Row, Bike or Run for 10:00 at a Conversational pace.

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