3/9/17 NEW YOU CHALLENGE DAY 11

March 8, 2017

 

Warm-up

NYC11:

800M Run
25 Air Squats
600M Row
20 Push-ups
400M Run
15 Air Squats
300M Row
10 Push-ups w/shoulder tap
(13 min cap)

 

Endurance

20 sec work/10 sec rest (7 rounds)

1.  Rope Slams - Alternating hands
2. Split Jumps (knee makes contact with ground)
3. Burpees
4. Band Pulldown
(R1:00 after an entire set of 7 is complete)
 

Metcon (No Measure)

14 AMRAP (Partner)

60 Wall Balls
30 MB Slams
15 Hanging Knee Raises

 

 

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