Friday – November 6th, 2020

In Gym

Strength:

  • Every 90 seconds on the 90 Seconds
  • For 12 minutes
  • Back Squat+Lunge L+Lunge R+Back Squat+Lunge L+Lunge R

Metcon:

  • AMRAP 18 Minutes
  •   4 DB Full Cleans 40’s/30’s
  •   6 DB Box Step-overs 20/16
  •   8 DB Push Press 40’s/30’s
  • 10 Sit-ups
  •   4 Slamball Cleans 50/30
  •   6 Slamball Box Step-overs
  •   8 Slamballs
  • 10 Sit-ups

At Home

Warm up:

  • 2 Rounds
  • :30 Butt Kicks
  • :30 High Knees
  • :30 Frankenstein Kicks
  • :30 Lunge and Twists

Mobility:

  • 5 Minutes of whatever best meets your week

Metcon:

  • 12 x 400m Run
  • 1:00 rest between rounds