Friday 200612

Warm Up/Mobility:

400m Run

2 Rounds-

10 Toy Soldiers

10 Broomstick OH Squats

10 Broomstick Sot Presses

10 Cossack Squats

Then, 10 Ankle Rolls (each side, direction)

Strength:

4 Rounds-

7 Tempo Bent Over Rows (each side)

7 Tempo Push Ups

* tempo: 3 second decentĀ 

Met Con:

For Time:

200m Run

30 DB/KB Hang C&J (15 each side)

200m Run

30 DB/KB OH Squats (15 each side)

200m Run

30 Burpees

200m Run

30 Burpees

200m Run

30 DB/KB OH Squats (15 each side)

200m Run

30 DB/KB Hang C&J (15 each side)

200m Run