05.06.18

Warmup
Down and Back The 1/2 Length of the Box
HIgh Knees down/butt kicks back
Karaoke
Broad jump down/inchworm back
Defensive shuffle
Forward Lunge Down/Reverse lunge back
Rotational sumo
Frog Hop Down, Duck Walk back

Mobility
Instructors Choice

Skill
Review and Practice all movements from Metcon

Metcon

Performance
20 Deadlifts 275/185
Run 400m
20 KB swings 32kg/24kg
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups – Chest to Bar
Run 400m
20 Box jumps 24″/20″
Run 400m
20 Dumbbell Squat Cleans 40 in each hand/30 in each hand
Run 400m

Lifestyle
20 Deadlifts 225/155
Run 400m
20 KB swings 24kg/16kg
Run 400m
20 Overhead Squats 95/65
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps 24″/20″
Run 400m
20 Dumbbell Squat Cleans 30 in each hand/20 in each hand
Run 400m

Fitness
20 Deadlifts 185/135
Run 200m
20 KB swings 16kg/12kg
Run 200m
20 Front Squats 95/65
Run 200m
20 Burpees
Run 200m
20 Ring Rows
Run 200m
20 Box jumps 20″/16″
Run 200m
20 Dumbbell Squat Cleans 30 in each hand/20 in each hand
Run 200m