Workout 5 (Saturday's Class) - Week 3

0. Recovery Session

10-Minutes of Movement and Mobility in the AM if you workout in the PM or vice versa.

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1. MetCon

3 Rounds FIT
10 DB/KB/Ruck Left-arm Overhead Lunges (35/25/Light)
10 DB/KB/Ruck Right-arm Overhead Lunges
7 DB/KB/Ruck Left-arm Thrusters
7 DB/KB/Ruck Left-arm Thrusters
400m Run
6-Minute Rest Before Starting the Next Round

Scaling and Substitutions:

10 DB/KB/Ruck Left-arm Overhead Lunges (35/25/Light)

Equipment Substitutions:
~6 DB/KB One-arm Overhead Lunges (50s/35s/Heavy)

7 DB/KB/Ruck Left-arm Thrusters

Equipment Substitutions:
~5 DB/KB One-arm Thrusters (50s/35s/Heavy)

400m Run

Fitness Level Scaling:
7:30 - 10:00 Best Mile: 300m or alternate with 400 one Round and 200 the next.
10:00+ Best Mile: 200m