Sunday, June 16

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

The Fire

2rds (:45 on :15 off) Plank Hollow Rock Hold Russian Twist V-Ups

Metcon (AMRAP - Reps)

3 Rounds 1:00min per Station, Rest 2:00min between rds KB Swing KB Deadlift Pullup / Ring Row Push-up Sit-up Air Squats Toes to Bar (knees to chest)

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