Sunday, September 29

September 30, 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
Side Shuffle
Keroake
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Metcon (AMRAP - Rounds)

2Rounds
:30 ON :15 OFF
Hanging Knees to Chest
Plank
V-Ups
Superman Pulse

 

Metcon (AMRAP - Rounds)

3 Rounds
:45 ON :15 OFF
Row
Box Jump / Step Up
Sit-up
Skip
Ring row / Pull-up
Kettlebell Deadlift
Burpee

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