Dia de los Pesos Muertos

March 4, 2019

Warmup 0-10




Stabilizer 10-20

:30 on/:10 off x4 

Contralateral KB SLDL

DB Partial Getup to 1/2k (extra: add press in e/ position)

Low Plank w SA reach



Strength 20-35

12min EMOM

8 1/2k SA DB press

10 Heavy KB DL

12 Cosack Squat (extra: Hold MB at chest)



Metcon 35-50

12min AMRAP

Follow the Leader (Partner A must complete 12/18 cal on bike before Partner B and C can move on. Score Lateral Step overs.) 


Bike 12/18 cal

Rope Climb/rope get ups (until partner A finishes bike)

Lateral step overs (until partner A finishes bike)



Cooldown 50-55

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