Day: March 4, 2020

Pyromania V registration link:
https://competitioncorner.net/events/3119

Strength

Back squats
1-1-1-1-1-1 (85% of 1RM)

METCON

5 rounds for time:

12 wall balls 20/14
9 chest to bar pull ups
50ft dumbbells walking lunges 50/35

Health

12 wall balls 14/10
9 ring rows
50ft dumbbell walking lunges 50/35 (single dumbbell)

Time intent: 10-13min

BURN

“FORTITUDE”

30min EMOM alt min

15/12 cals row
15 burpees

Note: If you can’t before all the reps within the timeframe, just do your max.

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
5min EZ air bike

Weightlifting
Dumbbell bent over row 3×10 per side

Gymnastics
Handstand practice 10min

Maintenance/Mobility
ROMWOD