Sunday, January 28

200m row :30 single unders :30 air squats :30 single unders :30 active spider mans :30 single unders :30 push up to down dog PVC warm-up

3 rounds: 10 pass throughs 10 overhead squats 10 figure 8s

Metcon (Time)

3 rounds: 21 KB swings 15 wall balls 9 HSPU/hand release push ups REST 3 3 rounds: 21 ball slams 15 weighted reverse lunges 9 pull ups REST 3 3 rounds 21 double unders/42 single unders 15 goblet squats 9 calorie row

Metcon (No Measure)

3 rounds: 21 sit-ups 15 weighted russian twist 9 V-ups