Author: Derek Hurdle

Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 500 m run Lift Squat clean 6×3 Metcon 12 AMRAP 12 HEAVY KB deadlift 3 wall walks 12 DB front squats

Warm-up 5 inchworms 5 burpees 10 slow squats 10 jumping squats 15 jumping jacks :15 plank hold 200 m run Skill Rope climbs Lift Squat Cleans

Warm-up Coach choice Skill Rope climb Conditioning Wall ball review- practice- 5 squats with ball in front of face 5 push press with ball 5 thrusters with ball\ 5 squat, stand, toss, catch. Metcon 8 wall balls 8 push ups 8 box jumps

Warm-up Coach choice Skill Rope climbs Conditioning Wall ball review- practice- 5 squats with ball in front of face. 5 push press with ball. 5 thrusters with ball. 5 squat, stand, toss, catch. Lift 20 AMRAP- partner up- divide work evenly, BUT run is done together 20 wall balls 20 pull ups 20 push ups […]