3.12.2019

Warm-up
3 Rounds
100m Run
10 Air Squats
30 second dead hang

High Knees 30 seconds
Butt Kickers 30 seconds
Walking Quad Stretch
Russian March
Lunge with Twist

PVC Shoulder Progression

Metcon
EMOM: 10 minutes
Odd: 30 dubs + 5 toes to bar
Even: 50 meter heavy midline carry
Metcon (Time)
800 meter run
21 Ground to Overhead (95/65)
21 burpees
21 hollow rocks

600 meter run
15 thrusters (115/85)
15 burpees
15 hollow rocks

400 meter run
9 clusters (135/95)
9 burpees
9 hollow rocks

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