Sunday, April 8

April 9, 2018

:30 easy row
:30 active sidermans

:30 medium row
:30 active samson

:30 fast row
:30 push-up down dog

3 rounds:
10 PVC pass through
10 air squats
10 second bar hang

 

Metcon (AMRAP - Reps)

EMOM 20:
min 1 - 10 toes to bar/K2E
min 2 - 40 DU/80 singles
min 3 - 10 DB thrusters
min 4 - 8 shuttle sprints

Metcon (Time)

"Finisher"

10 KB swings + 1 burpee
10 KB swings + 2 burpees
10 KB swings + 3 burpees
10 KB swings + 4 burpees

... continue the pattern until you reach 10 burpees

 

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