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Strength and Conditioning

Warm up:  2 Rounds 

200m run

10 Leg swings (each)

15 Push-up

20 Air Squat

Strength: Front Squat + Push Press

3+3

Metcon:  Partner WOD

7 Rounds for time (0-10 min)

15/12 ABC or 2015 Row Cals

20 Hand Release Push-up

7 Rounds for time (10-22 min)

20 Front Rack Lunge 95/63#

20 American KBS 70/53#

20 Lateral Bar Burpee

  • if you finish the first part before the 10 min cap then you get to rest 😉

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Cardio Core 7pm

Every 3 minutes for 3 rounds

25 Wall Ball 20/14#

12 Burpee

Rest 3

Every 3 minutes for 3 rounds

30 Overhead Plate Lunge 45/25#

15 Box Jump 24/20

Rest 3

Every 3 minutes for 4 rounds

12/10 ABC or 15/12 Row Cals

12 Toes to bar

15 Overhead Squat 45/33#