Sunday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
10 up-downs over med ball
10 air squats (use med ball as a target)
10 weighted sit-ups
10 med ball swings (to eye level)
1 set:
10 up-downs over med-ball
10 med ball front squats
10 Russian twist
10 med ball push press
1 set:
10 up-downs over med-ball
10 med ball thrusters
10 weighted v-ups
10 med ball thrusters
Metcon (AMRAP – Reps)
Max-Rep unbroken Wall Ball Shots 9/10ft
Warm-up
Every 2:00 for 3 sets:
7 DB thrusters
:20 double-unders
7 DB thrusters
:20 double-unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
35 double-unders
7 DB thrusters (35/50 lb)
35 double-unders
7 DB thrusters (35/50 lb)
INTERMEDIATE
AMRAP 10:
35 double-unders
7 DB thrusters (20/35 lb)
BEGINNER
AMRAP 10:
35 single-unders
7 DB thrusters (10/15 lb)
