171109 (practice)
Warm-up
Warm-up
coach led
Strength
Metcon
5×5 odd object squat
sandbag/keg/odd object
sandbag/keg/odd object
Metcon
Metcon
10 MU/C2B
50 single unders
20 snatches (95/65)
50 SUs
30 lateral bar burpees
50 SUs
40 air squats
50 SUs
50 mountain climbers
50 SUs
50 single unders
20 snatches (95/65)
50 SUs
30 lateral bar burpees
50 SUs
40 air squats
50 SUs
50 mountain climbers
50 SUs
Mobility and Recovery
uneven surface, toes up, narrow stance, staggered stance, wide stance