Warm-up
Weightlifting
Review- Kettle bell
swings
SDHP
swings
SDHP
Metcon
Team work out
-teams of 2- 1 partner works other partner rests
ROW for distance- 8 min switch every 20 strokes.
REST 2 min
Waiter Carry dumbbell 100 m
4 rope climbs
18 kettle bell swings
20 med ball sit ups
24 slam balls
26 box jumps
28 singles
PROWLER PUSH 100 meters as a team
30 SDHP- kettlebells
PROWLER PUSH- 100 m as a team
28 singles
26 box jumps
24 slam balls
20 med ball sit ups
18 kettle bell swings
4 rope climbs
Waiter carry dumbbell 100 m
-teams of 2- 1 partner works other partner rests
ROW for distance- 8 min switch every 20 strokes.
REST 2 min
Waiter Carry dumbbell 100 m
4 rope climbs
18 kettle bell swings
20 med ball sit ups
24 slam balls
26 box jumps
28 singles
PROWLER PUSH 100 meters as a team
30 SDHP- kettlebells
PROWLER PUSH- 100 m as a team
28 singles
26 box jumps
24 slam balls
20 med ball sit ups
18 kettle bell swings
4 rope climbs
Waiter carry dumbbell 100 m
10 push ups
10 sit ups
10 second planks x 5