APRIL 24, 2017

WARM UP

Group Warm Up

Inchworms

Spiderman

Arm Circles

Leg Swings

20 Jumping Jacks

Soldier Walks

1 Min Plank

STRENGTH

9 Min Emom

Min 1-15/10 Cal Bike

Min 2-2 Wall Walks or 20 Sec Hold

Min 3-10 Atomic Sit Ups

METCON

6 Rounds

200 M Run

20 Russian KBS 53/35

10 KB Snatch

 

RX+

400 M Run

20 KBS 53/35

10 KB Snatch

MODWOD

4 Rounds

200 M Run

15 Russian KBS 35/25

10 KB Snatch

Accessory

50 Banded Good Mornings

Shoulder Complex

Abs

3 Rounds

8 Atomic Sit Ups

20 Swimmers

20 Scissors

Stretches

Group Stretch

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