Friday- March 6th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Pec Stretch x :30 each

*Lat Stretch x :30 each

A. Four sets of:

Dumbbell Z-Press x 8-10 reps @ 2111 (can be done on the ground)

Rest 60 seconds

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

B. “Third Grade”

AMRAP 15:00

200ft. Dumbbell Overhead Walking Lunge (50/35)

50 Dumbbell Box Step-ups (24/20)

50 Dumbbell Hang Clean and Jerks (50/35)

C. Buy-Out

Lat Smash x 2:00 each Quad Smash x 1:00 each

Glute Smash x 1:00 each

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