Wednesday August 7th, 2019

Warmup ALL: 3 X ( 8 min cap) 10 Steps banded lateral plank (per side) 6 Crossbody Single leg RDL (per side) :15 Star plank (per side) :30 bike

Skill ALL: Metcon (Time) For time: 30 Turkish Get up (50/35)

Alternating each rep.

* 8 Min cap

Metcon ALL: Metcon (AMRAP - Reps) 4 Rounds for reps 1 min @ each station

Pull ups

air squats

Sit ups

Cal skierg/ Slam ball

*1 min rest after each round. RX + Wear a vest