Box Brief:
Bring a Friend Week 4.7 – 4.15
Ardmore Running Clinic 4.17
Wayne Running Clinic 4.18
Warm-up
3 Sets
20 Hollow Rocks
15 Tuck-jumps
10 Supermans
20 Hollow Rocks
15 Tuck-jumps
10 Supermans
Metcon
AMRAP 18
15 Cal Assault Bike
30 Lateral Jumps Over The DB (L+R=2)
15 DBs Power Cleans
15 DBs Thrusters
15 Cal Assault Bike
30 Lateral Jumps Over The DB (L+R=2)
15 DBs Power Cleans
15 DBs Thrusters
– 2min Rest –
AMRAP 12
1:00 Side Plank (30s L + 30s R)
30 ^^Hollow Rocks^^
15 Supermans
Intent: Use the first AMRAP as the main conditioning. Go hard here, try to sustain about 85% for the duration. The movement combination will hit the legs more than anything, so expect to be logged and push through! The second AMRAP is core dominant, remember to attack this for quality not quantity.