Monday 12.4.17 Rail Yard Fitness

Derek Hurdle

Warm-up

8 AMRAP
:40 lunges
:20 rest
:40 sit ups
:20 rest
:40 squat jumps
:20 rest
:40 spidermans
:20 rest

Metcon

(AMRAP – Reps)
10-1, then up again for 22 AMRAP
Calorie on row
KB high pull
Box jumps
KB goblet lunges