October 14, 2017

13
Oct

October 14, 2017

GROUP WARM-UP
1:00 Air bike
5 Toes to bar
5 Deadlift
5 Pull ups
5 Squat clean
5 Push ups
5 Thrusters
10ft Burpees broad jump
5 Shoulder to over head

METCON TEST
For time:
40 Toes to bar
20 Deadlift 205/135
40 Pull ups
20 Squat clean 155/105
40 Push ups
20 Thrusters 135/95
40ft Burpee broad jumps
20 Shoulder to overhead 135/95
*one bar per athlete

ALTERNATE METCON
For time:
30 Abmat sit ups
20 Kettlebell swings
30 Bar or ring rows
20 sandbag squats
30 Push ups to a box
20 Dumbbell thrusters
30 Burpees
20 Push press

Mobility:
3 sets of:
1:00 each side pigeon stretch
1:00 each side couch stretch
2:00 box stretch

HAPPY BIRTHDAY TO BETTY!