Name: Playbook - Omar Romero - W3/D5 METCON
Uploaded: 2023-02-24T15:06:29.050Z
Duration: 45 min
Description: W3/D5 METCON

Warmup: 3 rounds for time
Workout: 12 min AMRAP
Finale: 1 farmer carry for time

400m threshold run
25 air squats 
16 shoulder taps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

3 rounds for time

12 lunge jump 
12 sumo goblet squat 
12 Arnold press
12 gorilla row

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Sumo goblet squat

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

Dumbbell gorilla rows

12 min AMRAP

DO 1 HOLD/WALK FOR AS LONG AS YOU CAN 

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

W3/D5 METCON

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