07.22.18

Warmup
EMOM x 5
6 Alpine Jacks (3/side)
3 Air Squats
3 Light DB Strict Press
Mobility
15-20 Arm Circles/direction
10 monkey raises
Wall Stretch for shoulder – 1 min/side
10 Lunges with twist at the bottom (5/side)
Russian Babymaker hold – 1 min.
Skill
Review of movements in metcon
Metcon
“Jack”
20 min AMRAP
10 Push Press
10 American KB swings
10 Box Jumps
P – 115/75, 24kg/16kg, 24”/20”
L – 95/65, 16kg/12kg, 24”/20”
F – 75/55, 14kg/12kg, 20”/16”