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Unrated – Personal Training

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Warm-up

3 Rounds:

100m Row

30 Plate Hops

15 Glute Bridges

Metcon

TR

Metcon (AMRAP – Reps)

EMOM x20 Minutes:

Min 1: 200m Row

Min 2: 15 Dumbbell Thrusters

Min 3: Max Reps step ups

Min 4: Rest

Strength

B

Bench Press (4×4 @ 75%)

Metcon

B

Metcon (AMRAP – Reps)

EMOM x20 Minutes:

Min 1: 200m Run

Min 2: 15 Double Dumbbell Power Cleans

Min 3: Max Reps Box Jumps

Min 4: Rest

Accessory

B

4×15 lat pull down

4×15 landmine row each arm

4×15 lat raises each arm

4x 15 plate raises

Mobility

Sagittarius

keg drill