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Cycle 3 Week 1 of 8 Day 6

0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Banded Good Mornings x 10

Banded Curls x 10

Banded Tricep Pressdowns x 10

—then—

2 Rounds:

10 x PVC on back lunge with twist

10 x Dead Bugs

10:00-17:00

2) Specific Warm-up

3 Rounds

10/8 x Calorie Row/Bike

10 x Thrusters @empty barbell of PVC

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) MetCon:

Partner For Time:

4 Rounds:

50 x Wall Balls

50/40 x Calorie Row

*split reps as needed

—Cash-out—

100 x Air Squats

*Pace: Aggressive: 20:00, Solid: 23:00, Limit: 26:00

Level 1: 10/8

Level 2: 14/10

Level 3: 20/14

48:00-60:00

5) COOL-DOWN

Earlier Event: April 7
Cycle 3 Week 1 of 8 Day 5
Later Event: April 10
Cycle 3 Week 2 of 8 Day 1