Workout

For A1, A2, and A3. You will do one set of A1 then one set of A2 and one set of A3. This is considered one full set, then you do it over again for a total of five full sets.

Warm Up: 10-15 minutes active mobility

 

5 Sets

A1) DB Reverse Lunges, 10 reps alternating legs; moderate weight

A2) Dips, 3-4 reps

A3) Situps, 15 reps

Rest 1 minutes between each set

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Rest 2 minutes

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20 second Max Row; rest 2 minutes, 5 sets

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Then

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3 Rounds for time: 10 minute time cap

5 moderate weight deadlifts

10 Goblet squats with a 35-53# Kettlebell or DB

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After all 3 rounds are done

Cash out with: 9 wall walks (Chest to Wall)

 

Cool Down:

400 m walk

5-10 minutes stretching


2 comments

  • Prepping for my ship date to begin 18X

    Time on the last metcon was 3:08 using 225/45 dumbbell

    D
  • Prepping for my ship date to begin 18X

    Time on the last metcon was 3:08 using 225/45 dumbbell

    D

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