Teens Warmup (No Measure)
10 Arm Circles
10 Leg Swings
10 Jumping Jacks
5 Pullups
5 Point Squats
Deadlift (75%x5, 85%x3, 95%x1+)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
250m Row
25 Mountain Climbers
25 Squats
Warm-up
Running Drills
2 Rounds
Band Assisted Hip Flexor Stretch
Band Assisted Lat Stretch
3 Rounds
Alternating Single Arm Hang x10
Alternating Plank to Pike Toe Taps x20
Jumping Jacks x30
WOD Movement Demo
Metcon (AMRAP – Rounds and Reps)
30 AMRAP
400m Run
Then
3 Rounds
15 Wall Balls 20/14
10 Pushups
5 Strict Pullups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#