200707

Warm-up
Warm-up
2 rounds, not for time of:
300m run
20 jumping jacks
10 squats (squat therapy style)
7 ring rows or pull-ups
7 push-ups or knee push-ups
1x Burgener warm-up with empty barbell,

Metcon Rx
Metcon (Time)
25 Walking Lunges
15 Pull-ups
25 Box Jumps, 24/20 in
25 Double Unders
25 Good Mornings (empty barbell)
15 Ring Dips
25 Knees-to-elbows
25 Wall Balls, 20/14 lbs

No Equipment Workout
Metcon (Time)
3 rounds for time of:
50 Jumping Air Squats
40 Push-ups
30 Sit-ups
20 Supermans

Cool Down
Metcon
Cool down walk, 200m

Front Rack Stretch (pvc)
1 min per side.

Wall Leg Stretch
Hold 1-2 mins per side.