Friday Throwdown

Friday 29^th May

Programmed By Megan

3 RFT: 12 min TC

12 Sync SDHP (24/16)

10 Sync Front Squats (70/47.5)

200m Farmers Carry (24/16) – Together one holds KB

3:00 Rest

AMRAP in 15: Split Reps

500m Row

20 Hang Power Cleans (60/42.5)

20 DB OH Walking Lunges (22.5/15)

3:00 Rest

Last Min Effort: 60 Secs

Max Effort Row Each

Remember the coach will provide all scaling options for the workout depending on ability or injury.

Cool Down / Recovery Session: Optional 5 – 10 mins

•Light cardio movement to decrease heart rate

•Static stretches for key muscle groups used in workout

•Foam rolling muscles groups used in workout