Wednesday 4th of July 2018 – July 4, 2018


Wednesday 4th of July 2018

Movement Prep
5min AMRAP
30 single skips
10 kb halos (each way)
4 strict burpees

Strength & Conditioning
Metcon (AMRAP – Rounds)
9Min EMOM
1 – 30Sec seated L hold
2 – 12 Burpee over bar
3 – 2 Turkish get ups 24/16

Scale reps before movement complexity.

Metcon
Metcon (Time)
21-15-9-15-21
Wall balls 9/6
v-sit ups
Goblet squats 32/24
30 d/us

Extras
Metcon
3 Rounds for quality
8 Body weight bench
12 cal bike
16m inch worms 15/10

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