Sunday, November 24

November 28, 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)

Alternating Emom x 12 (6 each)
Min 1: 15 Kettlebell Swings
Min 2: 10 Toes to Bar

Scale toes to bar with knees to chest or sit-ups

 

Metcon (AMRAP - Reps)

5:00min Amrap x 3 rounds
25 Air Squats
20 Sit-ups
15 Box Jumps
10 Hand Release Pushups
Max Cal Row/Bike
3:00 Rest

*score calories rowed/bike

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