Sunday, September 15

September 17, 2019

 

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

 

Metcon (AMRAP - Rounds)

2 Rounds
:40 ON :20 OFF
Strict Hanging Knees to Chest
Plank
Superman Hold
Russian Twist

 

Metcon (Time)

2-3 Rounds
200 m Run
30 Alternating Dumbell Snatch
20 Pushups
20 Cal Bike
30 KettleBell Deadlifts
20 Pullups
250m Row
Wall Climb Hold (Max Effort)
50 Situps

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