Warm-up
90/90 Breathing
Squat & Reach 5×10 sec
Weightlifting
Back Squat
x8 @ 60%
x4 @ 70%
x3 @ 75%
x2 @ 80%
2×3 @ 85%
Metcon
AMRAP 10
Metcon (AMRAP – Reps)
Tabata
KBS
Burps
Dubs
Rest one round
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#