Friday September 6th, 2019

Warm-up


ALL  : Metcon (No Measure) Bike :90 (easy) :90 couch stretch (per side) Bike 2 min (moderate) 2 min Yoga push up hold Bike 1 min (hard)


Metcon:


OPEN: Metcon (AMRAP - Reps) 18.1 "ish"

20 Min amrap 8 Toe to bar 10 Alternating  DB Hang clean and jerk (50/35) 75 Double under (125 Single unders)


Life: Metcon (AMRAP - Reps)

20 Min amrap

8 Hang knee lifts 16 American Kb swing 8 Cal echo Bike 16 Slam Ball


Structural Strength


ALL: 3-4 Rounds 8 Half kneeling Landmine press (per side) :20-:30 Superman hold 12 DB Skull crusher

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