Phone: (813) 440-8882

Tuesday March 31st

30
Mar

Tuesday March 31st

Warm up
4 Rounds
10 High knees
10 Sampson Stretch
10 Butt kicks
10 squats

Wod- Dumbbell version
Every 4min. x 5 Rounds:
400m run/row (or approximately 2 mintues)
Then 2 Rounds of DB “DT”
DT = 12 Deadlifts, 9 Hang Power cleans, 6 Jerks
**If you only have a single dumbbell alternate arms on your hand power cleans and jerks
**If you finish the run/row AND 2 rounds of DT before the 4 minutes is up, you have the rest of the minute to rest. If you don’t this turns into AMRAP and just finish as many rounds as possible in 20 minutes

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Barbell version is the same as dumbbell only use a barbell. Rx weight is 155/105

Extra work
3 Rounds
30 Russian twists
30 sit ups
30 Leg raises.

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