October 15, 2016

A. Warm Up

7-10 minutes of a game and dynamic movement. 

B. Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes: 
20 Wall Balls 
20 Pull-ups 

Rest 1 minute before C
*Partner A Performs 20 Wall Balls While Partner B Perfroms 20 Pullups. Once Both Partner are finished, switch and repeat for 7 minutes. 

C. Metcon (AMRAP - Rounds and Reps)

AMRAP 7 minutes: 
20/15 cal row
20 Burpees 

RX+ is bike 
Rest 1 minute before part D

D. Metcon (AMRAP - Rounds and Reps)

AMRAP 7 Minutes: 
20 KBS @ 53/35
20 Situps 

E. TABATA

4 Minutes: 
Alt Hollow and superman hold tabata 

F. Overheada Walking Lunge (3 x 10)
Two kettlebells overhead. Use suitcase carry if needed.