Sunday, September 22

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)

Core Warmup
:30 ON :15 OFF x 3 each
Hollow Rock Hold
Superman Hold

Metcon (AMRAP - Rounds)

KettleBell Complex
EMOM x 5
6 KettleBell Swings
6 Goblet Squats
6 Sumo Deadlift High Pull

“Annie on the Run” (Time)

50-40-30-20-10

DU
Abmats
200 M Run after each round.