TUESDAY WORKOUT

GW
PVC MOBILITY

​METCON 1A
​SHUTTLE RUN- 20SEC
LATERAL SHUTTLE RUN - 20 SEC
REST 20 SEC
3 RDS

METCON 1B
GET UP SIT UPS- 20 SEC LEFT ARM
​GET UP SIT UPS - 2 SEC RIGHT ARM
​WEIGHTED HOLLOW HOLD - 20 SEC
REST 1 MIN
​3 ROUNDS


EMPTY BAR 
5 RDL
5 DEADLIFTS
5 WEIGHTED GM
5 BACK SQUATS

STRENGTH 
BACK SQUAT
60% X 3
65% X 3
70% 3 X 3
75% 3 X 3
​80% X 5

METCON 2
DU'S 60-50-40
PUSH PRESS 21-15-9 @ 75/115#
FOR TIME
10 MIN TIME CAP

​2 MIN REST
THEN..
TEAM ROW
​5 MIN MAX CALORIES