8/20/2020

Warm-up
Warm-up
3:00 Bike
25 Jump Jacks
4x Showtime (forward lunge with twist)
8x Side Lunges
20 Speed-skaters
5 to 1 Walkout to Push-up
30 arm circles forward
30 arm circles backward
3x towel wring-outs

Strength
Metcon (Weight)
3 x 200′ Sandbag Carry (bear-hug)
Rest 3:00
Heavy as possible

Metcon
Metcon (AMRAP – Reps)
10 RDS
:30 Max Cal Bike/Ski
:30 Rest
:30 Box Jump Overs 24/20
:30 Rest