170811
Warm-up
Warm-up
coach led
Warm-up
2 RNFT
8 sandbag squats
8 db rows L
8 db rows R
8 push-ups
8 sandbag squats
8 db rows L
8 db rows R
8 push-ups
Metcon
Air Force (Time)
20 Thrusters (95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
——-
4 burpees to start the workout and 4 burpees EMOM
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
——-
4 burpees to start the workout and 4 burpees EMOM
14 minute cap
Metcon
Metcon (Time)
10 box jumps (24/20)
400m run
20 second hanging L-sit
400m run
30 air squats
400m run
40 second handstand hold
400m run
20 second hanging L-sit
400m run
30 air squats
400m run
40 second handstand hold
Optional Additional Conditioning
Metcon (Weight)
Side lunges 3 x 8-10 each
Good Mornings (3×12)
Mobility and Recovery