(No Measure)
Hip Mobility
2 Rounds
10 Goblet Squats
10 Sots Press
Deadlift (65%x5, 75%x5, 85%x5+)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
200m Med Ball Carry 30/20
25 Med Ball Thrusters 30/20
Metcon (Distance)
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#