12/20/2017

Warm-Up 3
200m Run
Frankensteins
Leg Kick Backs
Duck walk down
10 Stretch Sit-ups
:20 second Cobra stretch
:30 second couch stretch each leg
7 HRPU's
:20 Sec childs pose


Metcon (AMRAP - Rounds and Reps)
12 min AMRAP

16 one arm thrusters  (50/30)
8 box jumps (30/24")
16 sit ups


Bench Press (4x7 @ 70-80% 1 RM (sustained))