Sunday, March 11

:30 easy row :30 active spiderman :30 medium row :30 active samson :30 fast row :30 push up down dog 3 rounds: 10 air squats 10 PVC pass throughs 10 overhead squats with PVC

Metcon (AMRAP - Reps)

3 rounds; 3 mins each 50ft walking lunge 25 kettlebell swings max amount of burpees in time remaining REST 1 min between rounds *score is total burpees

Metcon (AMRAP - Rounds and Reps)

AMRAP 15 40 box jumps 40 double unders/80 single unders 40 air squats 400m row

Metcon (No Measure)

3 rounds 15 leg raises 15 weighted sit-ups 15 supermans w/ 1 second hold