Warm-up
20 Arm Swings
20 Leg Swings
20 Alt Lunges
10 Tuck Jumps
10 Air Squats
Sally Up/Sally Down with Pushups
You Tube the song Flower by Moby
When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the top
Metcon (Time)
4 RFT
15 KBS
15 Goblet Squats
10 Snatches
10 Presses
Snatches and Presses are 5 on one arm and then 5 on the other.
Snatches are from the hip
Metcon (No Measure)
Tabata
20:10×8 Rds
Situps