September 12, 2020

Saturday, September 12th 2020

Warm-up
A. General
Continuous Tabata
*2 intervals per movement
-Plate in-and-out hops
-Samson lunge
-KB sumo deadlift high-pull
-Air squats

B.Specific
2 rounds
6 box jumps
3 Front squats (ascending)
5 Cal Row

Metcon
Metcon (4 Rounds for reps)
Every 5 minutes for 20 minutes
2 rounds
12 Box jump overs 30"/24"
12 Front Squats @135/95lbs
Metcon (AMRAP – Rounds and Reps)
Team Version
You go, i go: round for round

AMRAP 20minutes
8 Box jump overs 30"/24"
8 Front Squats @135/95lbs

*Every 4mins perform a 200m Run together

Cool down
Easy walk, 1- 2 minutes

Cross Body stretch