STRENGHT & CONDITIONING / METCON
WARM-UP
PART 1 (MIN 0-3:00)
25ft Line Drills…
Toe Walk
Heel Walk
Straight Leg Kicks
Bear Crawl
Quad Crawl
Into…
PART 2 (MIN 3:00-8:00)
2 ROUNDS
100m Run
10 Alt. Forward BW Lunges w/ hands behind head*
8 Kip Swings
6 Empty Barbell “Up + Overs”**
WORKOUT
FOR TIME
800m Run
50 Back Rack Lunges
30 Toes to Bar
600m Run
40 Back Rack Lunges
25 Toes to Bar
400m Run
30 Back Rack Lunges
20 Toes to Bar
FINISHER
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold