Warm-up
Tabata SU for 8 sets
then…
2 sets
10 Beat Swings
1 World’s Greatest Stretch Each Side
10 SA DB Push Press (5 each side)
10 DB Windmills (5 each side)
Metcon
Metcon (2 Rounds for reps)
4 min AMRAP
200 Meter Run
10 Burpee Pull-Ups
20 DB ALT Hang Power Clean (50/35)
30 Abmat Sit Ups
40 SA DB Thrusters (50/35)
50 DU
Rest to 6:00
6 min AMRAP
200 Meter Run
10 Burpee Pull-Ups
20 DB ALT Hang Power Clean (50/35)
30 Abmat Sit Ups
40 SA DB Thrusters (50/35)
50 DU
Rest to 15:00 then…
Each 100m of run is a rep. 152 reps per round.
Metcon (Time)
For time:
200 Meter Run
10 Burpee Pull-Ups
20 DB ALT Hang Power Clean (50/35)
30 Abmat Sit Ups
40 SA DB Thrusters (50/35)
50 DU
