It’s time for another benchmark day. Learn to enjoy the process and you will find better progress.

Warm-up

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Spiderman Push-Ups
:30 Seconds Walking Lunge w/ Samson Stretch
:30 Seconds Down Dog with Foot Pedal

100 Meter Run
:20 Seconds Walkouts
:20 Seconds Air Squats
:20 Seconds Spiderman Push-Ups
:20 Seconds Walking Lunge w/ Samson Stretch
:20 Seconds Down Dog with Foot Pedal

Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon – AMRAP

AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
50 Double Unders
40 Box Jumps (24/20)
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100 lb)
20 Jerks (145/100 lb)
10 Power Snatches (145/100 lb)
10 Muscle-Ups

Make modifications as needed to fit your experience level and skill set.

 

%d bloggers like this: