07.10.18

COMPARE TO 3/8/18
Warmup/Mobility
1 min of DU’s
1 min Spiderman L
1 min of DU’s
1 min of Spiderman R
1 min of Easy Squat Thrusts
1 min Pigeon L
1 min of Easy Squat Thrusts
1 min Pigeon R
1 min of Alternating Step Ups
1 min Couch Stretch L
1 min of Alternating Step Ups
1 min Couch Stretch R
Then right into 2-3 min of Dynamic Joint Mobility
Skill
Review all of the movements listed in today’s Metcon, then spend 5-8 min warming up these movements.
Metcon
30 min AMRAP, Alternating with a partner.
1 person works, 1 person rests.
10 Cal Bike, Row or Ski
12 Box Step Overs with 15-20% Bodyweight Per Hand (KB or DB)
Farmer Carry 50’ AHAP
Cashout
Bench Press – 5 Sets of 3 Reps
Alternating with
Banded Hammer Curls – 5 sets of 12 reps