Friday 180302

I. Warm-up

3 Perfect stretch/side

10 Kang squats

10 Squatting thoracic rotations

5 Sumo inchworms w/push-up

10 Mountain climbers/side

3 warm-up sets of 5-10 DB Front squats/3-5 Burpees over bar

Build squat clean to first attempt weight

 

II. Workout of the Day

WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean 

 

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Scaled: (Ages 16-54) Men use 35-lb. dumbbells,

stepping burpees allowed

Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:

Boys use 35-lb. dumbbells Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, stepping burpees allowed

Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:

Men use 35-lb. dumbbells Women use 20-lb. dumbbells

Scaled Masters 55+:

Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed

Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed 

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