September 18, 2016

A. Warm Up

​7-10 minutes of movement prep. (Coaches choice) 

B1. Metcon (Weight)

Single Arm Russian Kettlebell swing x 10 each arm. 
Rest 30s before B2. Repeat entire circuit 4 times 

B2. Ring Dips (4 X 6-8)

Rest 30s before B3. Use pushups or stationary dips if needed. 

B3. Broad Jump (4 X 15m)

B4. Renegade Row (4 X 6-8)

One rep is: pushup, row left, row right. 
Rest 30s before starting at the top. 

C. Metcon (10 Rounds for Time)

Every 2 minutes for 20: 
10 Heavy Wallballs 
10/8 Cal Assault Bike

RX+ 
30/20
RX 
20/14
Scaled is a lighter load