Author: Derek Hurdle

Warm-up Rowing Races Skill Rowing work Metcon 17 AMRAP- Partner up!!- split work evenly 200 meter row 20 jumps over the rower (or parallete to prevent injury) 20 DB front squat 20 lateral jumps over rower (parallete to prevent injury) 20 DB push press

Warm-up Red light green light Skill Jump for distance Lift Sumo Deadlift High Pull Metcon 8 AMRAP 8 SDHP- 15# 8 box jumps 8 squats 1 wall walk

Warm-up 5 AMRAP 10 PVC orbits 10 PVC pass throughs 10 squats 100 m sprint 10 jumping jacks Lift Back squat 4×4 Push press 4×4 Deadlift 4×4

Warm-up Minute 1- 1 burpee, 1 squat, 1 jumping jack, Minute 2- 2 burpee, 2 squat, 2 jumping jack Minute 3- 3 burpees, 3 squats, 3 jumping jack Minute 4- 4 burpees, 4 squats, 4 jumping jacks Minute 5- 5 of each Minute 6- 6 of each Minute 7- 7 of each Minute 8- 8 […]