200716
Warm-up
Warm-up
3 rounds, not for time of:
200m run
7-10 shoulder pass throughs, pvc pipe
5-7 inchworms
5-10 hollow rocks
10 good mornings, empty barbell
200m run
7-10 shoulder pass throughs, pvc pipe
5-7 inchworms
5-10 hollow rocks
10 good mornings, empty barbell
Metcon Rx
Metcon (Time)
80 Push-ups
80 AbMat Sit-ups
40 Kettlebell Swings, 53/35 lbs
Run, 600 m
40 Push-ups
40 AbMat Sit-ups
20 Kettlebell Swings, 53/35 lbs
80 AbMat Sit-ups
40 Kettlebell Swings, 53/35 lbs
Run, 600 m
40 Push-ups
40 AbMat Sit-ups
20 Kettlebell Swings, 53/35 lbs
Metcon Scaled
Metcon (Time)
60 Push-ups
60 AbMat Sit-ups
30 Russian Kettlebell Swings, 35/25 lbs
Run, 400 m
40 Push-ups
30 AbMat Sit-ups
15 Russian Kettlebell Swings, 35/25 lbs
60 AbMat Sit-ups
30 Russian Kettlebell Swings, 35/25 lbs
Run, 400 m
40 Push-ups
30 AbMat Sit-ups
15 Russian Kettlebell Swings, 35/25 lbs
No Equipment Workout
Metcon (Time)
80 Push-ups
80 Sit-ups
20 Tuck Jumps
Run, 600 m
40 Push-ups
40 Sit-ups
10 Tuck Jumps
80 Sit-ups
20 Tuck Jumps
Run, 600 m
40 Push-ups
40 Sit-ups
10 Tuck Jumps
Cool Down
Warm-up
Cool down 400m walk
Straddle Stretch
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.