10.31.2019

Warm-up
250m Row/200m Run
2x High Knees
2x Butt Kickers
2x Lunges

2 Rounds
10 Pause Air Squats
5 Walkouts

PVC Shoulder Progression

Metcon (AMRAP – Rounds and Reps)
Odd Object Training

15 Minute Clock
800m (600m SX) Buy In

Then AMRAP in remaining time
8 Burpees
4 Sandbag Cleans
2 Tire Flips (5 Sandbag Squats SX)
1 Wall Climb (RX+ only)
100m

Metcon (Time)
Rest 5 Minutes

Complete JT
21-15-9
HSPU
Ring Dips
Push Ups

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