LAST ONE BEFORE WE TAKE ON 18.3!

A) Strength:

Every 1:30 x 8:

Odd: 8-10 Neutral Grip DB Bench Press  
Even: 6 DB Rear Foot Elevated Split Squats each leg

-Work up to a challenging set of DB Bench Press and use the same weight for all sets of Split Squats.

B) WOD:

With a Partner:

AMRAP 12:

200 Meter Run (250/200 Meter Row or 12/9 Assault Bike Cals)
10 Russian Swings (Rx = 70/53, S = 53/35, 35/26)
6 Goblet Squats
*One athlete completes a full round at a time

- Rest 2:00, Then -

AMRAP 12:

200 Meter Run
20 Walking Lunges (Bodyweight)
10 Push-ups
*One athlete completes a full round at a time.

*Effort today should be around 75% and sustainable.

C) Extra Credit:

1) 8-10 Minutes of Low Effort Work @ 50-60% of Bike, Run or Row

2) Reverse Hypers @ 50% of Back Squat (2 x 25)