
ACTIVATION
3:00 Min Bike/Run/Row/Skip
Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Bench Press (5-5-3-3-1-1)
Work up to a heavy 1 Rep
Shoulder Press (5-5-3-3-1-1)
Build up to a heavy 1 Rep
Metcon (AMRAP - Rounds and Reps)
20 Min Amrap
Teams of 2
60 Front Rack Lunges 50/35 (one KB)
20 Burpees
60 KB Swings 50/35
20 Burpees
60 Toes to Bar
20 Burpees
60 One Arm Thrusters 50/35
20 Burpees
60 OH Lunges (Plate 45/35)
20 Burpees
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