Thursday 5/13

Warm Up/Mobility
Warm-up
0:30 Ski
:30 Cardio of Choice
10 push ups
15 medball front squats (light)
10 box step ups
5 double dumbbell snatches (light)

Metcon
Metcon (Time)
Partner Workout
35 Devil’s Press (50’s/35’s)
100 Wall Balls (20/14)
75 Box Jumps (24/20)
150/120 Calorie Row
75 Box Jumps Overs (24/20)
100 Wall Balls (20/14)
35 Devil’s Press (50’s/35’s)

Strength
Snatch (1×1 10 Min to find a heavy )

Conditioning
Metcon (Time)
8 rounds
20/16 Calorie Ski
20/16 Calorie Bike Erg
-Rest 1:00-

Finisher
Metcon
3 sets
20 Hollow Rocks
10 Dumbbell Hammer Curls (each side)
10 Lateral Box Step Up (each side)

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