Programming March 11th- March 17th

Monday
18 minute AMRAP
8 Hang Squat snatch s(115/75) f(75/45)
16 Chest to bar f(pullups)
Run 200m

Tuesday
For time:
1000m row buy in:
Then:
40-30-20-10
Wallballs s(30/20) f(20/10)
Burpees
Then:
60/45 cal bike cash out

Wednesday
5 sets each for time
6 ring muscles f(pullups)
9 Devil Press s(50/35) f(35/20)
15/12 cal bike
Rest 2 minutes

Thursday
30 minute AMRAP
Farmer carry 100m s(2/1.5) f(1.5/1)
10 wall runs
Row or Bike 50/35 cals

Friday
EMOM 25
Min 1- 10 KB Deadlift s(2/1.5) f(1.5/1)
Min 2- 20 Reverse Lunge
Min 3-  40/20 double unders
Min 4- Max cal ski
Min 5-  Rest

Saturday
19.4

Sunday
Get outside and be rad!

Accessory
Strength
3 sets
DB Bench Press x 8-10
Supinated Grip Bent Over Row x 8-10
+
3 sets
DB Pullover x 10-12
Rope Pullup x 4-5 per hand
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
Pullup Focus
3 -4 sets
Hollow Body Band Pulldowns x 15
Pullup Negatives with 5 second descent x 5
Foam Roller Dead Bug x 10/side

Aerobic
Nutrition Challenge Workout 6
For time:
2000m row
2 mile run
100/75 cal assault bike

Videos-
Supinated Grip Bent Over Row-
https://youtu.be/rLpfTV4tdqI
DB Pullover- https://youtu.be/Y4C7IzWhsIo
Hollow Body Band Pulldowns- https://youtu.be/F_Tr45dImsA
Foam Roller Deadbug- https://youtu.be/82zXmgeZrE4

Luke Espe