Monday
Warm Up/Mobility
Warm-up
3 Rounds
10 Alt Samson Lunges
12 Alt Spiderman
:20 OH Plate Hold
10 Alt Samson Lunges
12 Alt Spiderman
:20 OH Plate Hold
into…
8/8 Tempo Split Squats
10 Plate OH Strict Press
100M Run (EZ–> Mod–>Hard)
Metcon
Metcon (AMRAP – Reps)
Every 4:00 for 4 Sets
400 M Run
20 Kettle Bell Swings (53/35)
Max Overhead KB Walking Lunges in Remaining Time
400 M Run
20 Kettle Bell Swings (53/35)
Max Overhead KB Walking Lunges in Remaining Time
*Score is total Max OH KB Lunges
Strength
Metcon
3 Rounds
5 Tire Flips
5 Kneeling Squat Jump
50′ Sprint
5 Tire Flips
5 Kneeling Squat Jump
50′ Sprint