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Wednesday

Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
10 arm swings across
10 arm swings overhead
10 leg swings/leg
10 air squats
10 knee push-ups

1 set:
:30 kettlebell low-swings
:30 goblet squats (slow)

1 set:
:15 kettlebell swings to shoulder height
:15 kettlebell swings to overhead
:30 goblet squats (fast)

2 sets:
5 kettlebell swings
5 DB thrusters

Thruster (Build to heavy 1 Rep)
On a 10:00m clock build up

Metcon
Metcon (Time)
RX
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)

INTERMEDIATE
10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (20/25 lb)

BEGINNER
10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (10/15 lb)

Cool Down
Accumulate:
2:00 frog stretch

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