Monday, March 10

Warm-Up
2 Rounds of
30 High Knees in Place (15/side)
15 Squats
20 Mountain Climbers (10/side)
10 Overhead Band Pull-Aparts

Mobility
1 minute/side of Single Leg Flexion w/ ER Bias (AKA, Runner’s Lunge)
1 minute/side of Band Overhead with External Rotation (BaSL p. 258)

Prep
1 x 5 DB Front Squats + 3 Dive Bomber Push-Ups
1 x 5 DB Push Press + 3 Plank-to-Squats
1 x 5 DB Thrusters

Met-Con 1
EMOM, 12 Minutes, alternating between (6 rounds each):
10 Burpees
10 DB Thrusters*

* weight options: M = 1/2 BW combined; W = 1/3 BW combined. However, should be able to complete 10 thrusters unbroken through the first 4 rounds of thrusters

Met-Con 2
8 Minute AMRAP of
12 Alt Lunges*
8 Push-Ups
6 Toes-to-Bar**

* scale up to 8 Alt Pistols
** scale down to V-Ups