Sunday, September 15

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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