GENERAL WARM UP
10 AIR SQUATS 10 PUSH UPS 10 INCH WORMS STRETCH BEAR CRAWLS 30/30 X 3 METCON 1 3 WALL WALKS 8 KBELL SWINGS EMOM- 6MIN STRENGTH WORK 3POS- CLEAN 5 RDL 5 WEIGHTED GOOD MORNINGS 5 BACK SQUATS BACK SQUATS 60% X 5 70% X 5 75% X 3 80% 3 X 3 70% X 10 METCON 2 15 SQUAT THRUST 15 BOX JUMPS 18/24" 15 SIT UPS 12 MIN AMRAP AT THE 4 - 8 & 12 MIN MARKERS STOP WHERE YOU ARE IN THE WORKOUT AND RUN 200M... THEN PICK UP WHERE YOU LEFT OFF
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January 2022
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