170815

Warm-up
Warm-up
coach led
Warm-up
prep: air squats, DB OH lunge

Metcon
Metcon (AMRAP – Rounds and Reps)
in teams of 2:
AMRAP 15
20 db oh lunge (45/35)
20 wall balls (20/14)

Partner 1 starts the amrap and partner 2 runs 400m. Partner 2 finishs the 400m and picks up the amrap where partner 1 left off. Repeat.

Cashout
Metcon (Time)
5RFT
7 pull-ups
21 double unders

Optional Additional Conditioning
Metcon (Weight)
1 Arm Farmers Carry
2 rounds of:
100′ left hand
100′ right hand
Kettlebell Windmill (3×5)
go light and slow, 3 rounds 5 per side.

Mobility and Recovery