04.07.18

COMPARE TO 7/11/17

Warmup
PVC Reaction Circle Game x 6 min

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review all movements in the Metcon

Specific Warmup
3-4 Rounds at an easy/moderate pace under a 7 min cap

25 DU’s/ 50 SU’s
Unloaded Bar Thruster – 8 Reps
Squat Thrust + Box Step Up and Over – 8 reps

Rest as Needed when Finished

Metcon
25 min AMRAP working with a partner

Performance
200 Double Unders – Switch every 25 Reps
20 Thrusters – 115/75 – Switch every 5 Reps
20 Burpee Box Jump Overs – 24″/20″ – Switch every 5 reps

Lifestyle
200 Double Unders – Switch every 25 Reps
20 Thrusters – 95/65 – Switch every 5 Reps
20 Burpee Box Step Overs – 24″/20″ – Switch every 5 reps

Fitness
200 Double Unders – Switch every 25 Reps
20 Thrusters – 75/55 – Switch every 5 Reps
20 Burpee Box Step Overs – 20″/16″ – Switch every 5 reps