Tuesday, November 20, 2018

Warm-up all the below movements after a run or some jump rope.
 
 
MetCon:
RX
for time
 
  • Row 1000 m.
  • 50 Wall Ball 20/14
  • 50 Box Jump 20/16
  • 50 Push-up
  • 50 KB Swing 53/35
  • 50 Power Clean 65/53
  • Bike cal. 30/20

Fitness/Recovery
for time
 
  • Row 500 m.
  • 40 Wall Ball 14/8
  • 30 Plate Jump 45/45
  • 20 Push-up
  • 30 KB Swing 35/25
  • 20 Power Clean 65/53
  • Bike cal. 30/20