Strength: Front Squat 3×5 Choose from a “Push” Bodyweight Progression
Met-Con: Three sets for times: Row 300 meters 12 Dumbbell Overhead Walking Lunges Rest 60 seconds between rounds Rest 2-3 minutes then For max calories: 3 Minutes of Assault Bike (1st come, first serve)
Bodyweight Bootcamp: For 4 cycles: AMRAP in 3 mins of: 100 Meter Run 5 Burpee Pull Up 10 Slam Balls 20 Double Unders or 30 seconds of double under practice Rest 1 min between each cycle. For each cycle continue the AMRAP from where you left off.
Stretch: Full Body Stretching Series #1
Skill: Turkish Get-up Sit-up
Met-Con: 5 rounds Run 200 20x KB Thrusters (35/25) Dual or 10/10 Singles 15x Ring rows[gallery ids="117983,117984,117985,117986,117987,117988,117989,117990,117991,117992,117993,117994,117995,117996,117997,117998,117999,118000,118001,118002,118003,118004,118013,118014,118015,118016,118017,118018,118019,118020,118021,118022,118023,118024,118025,118026,118027,118028,118029,118030,118031,118032,118033,118034,118035,118036,118037,118038,118039,118040"]]]>