Tuesday August 27th

Warm-up

ALL: 10 Min of work 50 Heavy rope single under 10 Spiderman lunges (5 per side) 50 Heavy rope single under 10 Hang knee lifts

Metcon

ALL: Metcon (Time) 4 Rounds 400 meter run 20 Burpee "BIG BOX" Over

Going to have to show up to find out what a "BIG BOX" is..

Strength

ALL: Metcon (No Measure) 3-4 rounds for quality 8 DB pull over 8 Half kneeling landmine press (per side) 8 Plank Kb pull through (per side)