170222
Warm-up
Warm-up
coach led
Strength
Metcon (Weight)
EMOM 10
200′ sandbag carry
200′ sandbag carry
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 leg levers
20 alternating pistols
20 hollow body rocks
10 hspu
10 single arm snatches R (45/35)
10 single arm snatches L
20 leg levers
20 alternating pistols
20 hollow body rocks
10 hspu
10 single arm snatches R (45/35)
10 single arm snatches L
Rest
Metcon
Metcon (Time)
12-9-6
push ups
sit ups
air squats
push ups
sit ups
air squats
Mobility and Recovery
Warm-up
coach led