7 May 19

Deadlift (DL 10@60% 10@65% 8@70% 8@75%)
Metcon (Calories)
AMRAP3
15 KBS (70,53)
20 Alt. Lunges (70,53)
AMRAP Cals Rowing

x 3 Rnds w/ 3 min rest in between

* Log the calories rowed

Metcon (Calories)
New/ Rehab/ Master
AMRAP3
15 KBS (35,25)
20 Alt. Lunges
AMRAP Cals AB

x 3 Rnds w/ 3 min rest in between

* Log cals biked

Extra Credit
10 Min Sprint Interval (Distance)
1 min warm up then
8 rounds of :30 sec quick walk/ jog/ run/ sprint (goal is run/ sprint) CONSISTENT PACE then recover
At least 10 mins total with walking/ recovery

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