8/14/2020

Warm-up
Warm-up
Theraband Shoulder Warm Up

8:00
25′ Walking Lunge (weightless)
8 Single Arm Ring Row R/L
10 Kip Swings
8 Single Arm DB Push Press R/L

Metcon
Metcon (Time)
100′ DBL DB Front Rack Walking Lunge 50/35’s
10 Bar Muscle Ups
20 DBL DB Shoulder to Overhead 50/35’s
100′ Single Arm DB OH Walking Lunge 50/35’s
10 Bar Muscle Ups
20 DBL DB Shoulder to Overhead 50/35’s
100′ DBL DB Farmer Carry Walking Lunge 50/35’s

16:00 CAP

Sub for bar mu- Burpee pull up