2.12.2019

Warm-up
High Knees(in place) x :15
Butt Kickers(in place) x :15
Side Lunges R/L x 10 per leg
Fire Hydrants x 10 per leg
90 Hip Rotations x 10 per leg
Pretzel x :20 per side
Banded Hamstring x :15 per side
Calf Stretch x :15-:20 per side
Metcon (AMRAP – Reps)
9 ROUND of EMOM
ROUNDS 1 /2 /3
12/9 CAL ROW/AB
MAX BURPEES REMAINING TIME

2 MINUTE REST

B. ROUNDS 4/5/6
50 Dubs (50 singles)
MAX BURPEES REMAINING TIME

2 MINUTE REST

C. 100 METER SPRINT (7/8/9)
MAX BURPEES REMAINING TIME

Total Burpees

Metcon (Time)
21-15-9
DEADLIFTS (185/135)
HIGH – WALLBALLS (MENS – 1 FT ABOVE MENS LINE @ 20LB, WOMEN TO MENS LINE @14 LBS)
LATERAL BURPEES

Strength Programming
4×10 Single Arm DB Press each arm
4×10 Banded Face Pulls
4×10 Banded Pull Aparts

Comp Training
10 Minute EMOM
100m Sprints

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