12/28/18

Warm up

“Tabata”

Bottom of Push Up Hold (2” off floor)

Superman Hold

Then

Stretch

Strength

Front Squat

5 position 2 second hold/position 5 x 3 @ 55-60% of 1RM

Metcon

3 Rounds for Time:

30 Wall Ball (20/14#)

25 Kettlebell Swings (70/53#)

20 Chest to Bar Pull Ups

Time Cap = 18 Minutes