Sunday, September 29

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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