METCON
Warm Up
6:00 AMRAP:
100 m run or 3 laps
5 KB Goblet squat
5/5 Single arm KB Lunges
5 Burpees
5 Sit up
Metcon
AMRAP 36 mins
40 KB swing (16/12 kg)
40 Air Squats
20 Strict Hanging Knee Raises (or V-Ups)
—
40/32 Cal Row
15 Wall ball (9/7 kg)
10 Burpee to Target
—
400m Run or 13 laps
30 Single arm DB Thruster (15/10 kg)