January 15, 2017

A: Warm Up

00:00-8:00
15-10-5
Light DB thrusters (Add a little each round)
No Push up Burpee
Situps
Squats

08:00-12:00
Banded shoulder warmup
Calf warmup Stretch and perform plate hops x 20-30 reps

12:00-16:00
Begin setting up for first workout.

B: Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP:
2 Lap Run
10 Ring Dips/Pushups
10 Hollow Rocks
20 Push Press @ 75/55

C: Metcon (3 Rounds for time)

Rest 5 minutes after B before starting:
3 Rounds:
15 Box Jumps
Run 400m
15 Goblet Squats @ 24/16
Rest 2 minutes after each round.