March 27, 2017

Warm-up: 2x

10 Inchworm

10 Squat w/ 3 sec hold at bottom

10 Spiderman stretch 

20 Jumping jacks

Emom 7- 100 single under  

CoreWrk: Amrap 6

10 V-ups

20 Bicycle crunches

:30 Plank hold

Strength conditioning: :45 / :15 for 4 Rds (16 min)

TRX front squats w/jump

KB sumo deadlift high pull

Rope Slams

Resistant band squat row

Metcon: Amrap 13

10 Burpees box jump

10 Alt lunges (each leg) w/ Viper

10 Push-press w/ Viper

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