Monday, February 19


:30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Line Drills Quad Stretch Straight Leg Kicks Toe Walks Toe Walks with Arms Overhead Heel Walks Heel Walks with Arms Overhead Walkouts Duck Walk

Iron Lung (AMRAP - Reps)

AMRAP 4: 27 Calorie Row 27 Wallballs 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21 Calorie Row 21 Wallballs 21 Toes to Bar rest 4 minutes AMRAP 4: 15 Calorie Row 15 Wallballs 15 Pull-ups

Metcon (AMRAP - Reps)

AMRAP 5: 3 Deadlifts (225/155) 3 Kipping Handstand Push-ups 6 Deadlifts (225/155) 6 Kipping Handstand Push-ups 9 Deadlifts (225/155) 9 Kipping Handstand Push-ups … Continue to add (3) reps until cap is reached.

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