08.26.18

Warmup
5 min AMRAP
High knees – 30 ft.
6 Push-ups
Butt Kicks – 30 ft.
6 American KB Swings
Walking toy Soldier – 30 ft.
Mobility
15 PVC Pass-throughs
Bully Stretch – 1 min/side
10 Walking Hip Cradle/leg – 2-3 sec pause with leg up
10 Leg Kicks/side – front to back
10 Leg Kicks/side – side to side
Skill
Review of the movements in the metcon
Metcon
“Bradley”
10 rounds for time – 30 min cap
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
30 sec rest
P – Pull-ups
L/F – Ring Row or Jumping Pull-ups