Saturday 12.30.17 Rail Yard Fitness

Warm-up

Quad stretch
Hamstring stretch
10 side kicks-L, then R
10 back kicks, L then R
10 slow squats- hold for 10 seconds at bottom

Metcon

5 AMRAP
8 lateral hops
8 burpee box jumps
1 min
5 AMRAP
50 m KB front rack carry
8 KB plank thrust
1 min
5 AMRAP
8 seated DB press
8 DB boxer punch
1 min
x2
score = rounds plus reps
By | 2017-12-07T13:36:10-05:00 December 29th, 2017|Endurance|Comments Off on Saturday 12.30.17 Rail Yard Fitness