“Make it happen. Shock everyone.”

Warm-up

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walkouts
Toe Walk
Heel Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance

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

20min AMRAP

Rx
7 Push Jerk (135/95)
7 Burpees
200m Run
Lvl 2
7 Push Jerk (115/75)
7 Burpees
200m Run
Rx
7 Push Jerk (95/65)
7 Burpees
200m Run

 

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