5/15/2018

Warm-Up
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
Shoulder Press (5 x 5 65-85%)
log 85%

Metcon (Time)
For time: (16 min cap)
50 KB swings 70/50
40 DB HC & J 50/35 (must switch hands every 5 reps)
30 KB SDHP
20 Burpee over box 24/20
10 Bar Muscle Ups

40+ 50/30 kb 35/20 DB
Scaled 50/30kb 35/20 DB Pull ups and ring dips