170809

Warm-up
Warm-up
coach led
Warm-up
prep: fragon, hamstring stretch

Metcon
Metcon (AMRAP – Rounds)
E2MOM 10
25 Russian swings (53/35)
6 t2b

Metcon
Metcon (Time)
4RFT
400m run
3 cleans (75%)
10 hr push-ups
20 wall balls (20/14)

Optional Additional Conditioning
200m Sandbag Carry (Weight)
as heavy as possible, no dropping
Metcon (Weight)
Russian Twist
4 x 8-10

Mobility and Recovery