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