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7/29/18 "Summer Is Almost Over Emergency"

July 29, 2018

WARM UP Coach Lead 00:00-10:00

 

STABILIZER 10:00-25:00

2x :40/:20 ***

Pike Walk Around Box 30” (sc: Pike Hold on Box)

V Ups

TRX Forearm Plank (sc: forearm plank)

Russian Twist (20/14)

Squat Hold

 

If you "break" a movement (ex. drop the MB during the Russian twist or fall out of your plank), you must do 2 burpees during the :20 rest

 

 

STRENGTH 25:00-35:00

AMRAP6

Teams of 3— Relay

A) 10 Double Kettlebell Deadlifts (RX 2x32/2x24)

B) 10 Single Kettlebell Sumo Deadlift High Pull (RX 24/16

C) Rest

 

METCON 35:00-55:00

AMRAP15

BUY IN:

400m Run

 

Then: AMRAP

20 Box Jumps

15 Kettlebell Swings

10 Cal Assault Bike

10 Push Ups

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