3/23/2015

3/23/2015

 

Warm UP 

Row 250

5 Pigs on ice skates (steps with each foot)

5 Squat press (each arm)

5 One arm thruster with kettlebell (each arm)

5 Mountain climbers (each leg)

5 Thorasic high fives (each arm)

5 Sots press (PVC or bar)

10 yards Knee hugs

15 Arms (over and back)

15 Roll to candlestick with hands down

15 Air squat

 

1. Front Squat
(10@60%, 8@70%, 6@75%, 4@80%)

2. Metcon (amrap-reps)
Tabata
Row for CAL
Wall Balls,20/14

Note: score=total CAL + Wall Ball reps