A:Warm Up
00:00-3:00 Cardio for 3 minutes 03:00-6:00 Pigeon Pose x 60s each side 06:00-15:00 10 Squat to stands 10m Skips 10m Linear Crawl 10m Toy Soldiers 10m Lunge with a twist 10 Cal Row Sprint B: Metcon (Distance) With a partner: 10 Minute Alt EMOM: Min 1: Partner A rows 45s All out. Min 2: Partner B Rows 45s all out. Score is total meters C: Metcon (AMRAP - Reps) “Hacksaw” AMRAP 12: Ascending Ladder… 3 Kettlebell Swings (53/35#) 3 Goblet Squats (53/35#) 3 Burpees 6 Kettlebell Swings (53/35#) 6 Goblet Squats (53/35#) 6 Burpees … and so on, until time expires *Courtesy of CF New England
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July 2020
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