TEAM WEDNESDAY
1. Warm Up: 4 Sets
run 200m+ 8/8 reps Half Kneeling Bottom Up KB Press per arm
run 200m+ 12 Goblet Loaded Lateral Band Walks
run 200m + 12 Scapular Push Ups on Kettlebells
2. Metcon – For Time
Metcon (AMRAP – Reps)
AMRAP 7:
15/7 Cal Bike/ Run 200
10 Front or Back Rack Lunges 95/65AMRAP 7:
10 Cal Bike/Run 100
UB (25) 50 Double Unders
15/7 Cal Bike/ Run 200
10 Front or Back Rack Lunges 95/65AMRAP 7:
10 Cal Bike/Run 100
UB (25) 50 Double Unders
AMRAP 7:
15 Cal Row /Run 200
10 Devil Press 35/25s
AMRAP 7:
10 Cal Row/ Run 100
15 Wall Balls (20/14lb)
3. Mobility
Partner Plank hold
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