Wednesday, December 6, 2017

WARM-UP
3 minute row or bike
6 burpees to bar + 5 second hang
5 db single arm push press + 80′ OH carry R-L
10-20 uneven pushups
10 x suitcase situps
7 strict pullups
5 inch worm + 5 sumo inch worm
12 cuban press
10 lying straight leg side to sides (flat on back, arms out to sides – take straight legs to left hand then rotate to right)
10 standing behind the neck press
Accumulate time in a squat while coach goes over the workout.
10 MINUTE SKILL WORK
METCON – AMRAP 
17 minute AMRAP:
20 wallballs 20/14
10 KB swings 55/35
20 pullups