Thursday September 26th, 2019

Warm-up

ALL: 7 Min of work 5 Walk outs 10 Banded Kb swing (thin band)  :15 Ring row hold 20 Russian twist (10# plate)

Metcon

ALL: Metcon (AMRAP - Rounds and Reps) 11 min on/ 2:30 off

A) "Sled with Bells" Sled pull Sled push Farmer walk

B) " Carry the Core" 60 Ft Sandbag carry :30 Band push up plank hold 15 weighted hollow rock (25/15#)

C) " Monkey with a Side ache 200 M run :30 Side plank (per side) 1 Rope climb

Cooldown

ALL: 5 min Foam roll / Lacrosse ball