WED Warm-up Metcon (AMRAP – Rounds and Reps) WARM UP 2 RDS 6 TGU 25/45 200 MT JOG REST 2 MIN 18 MIN AMRAP 10-FRONT RACK LUNGES 55/75 20-DUBS 30-SIT UPS GET READY FOR TOMORROW!

TUESDAY Metcon (Calories) GRAB A PARTNER 12 MIN AMRAP BIKE/ 100 MT SLED 45/95 SWITCH EVERY TIME PERSON COMES BACK FROM SLED REST 2 MIN 12 MIN AMRAP ROW/100 MT FARMES CARRY SWITCH EVERY TIME AFTER F.CARRY

MONDAY Warm-up Metcon (Time) EMOM X 6 MIN1-10 BURPEES MIN2 -10 DECK SQUATS MIN 3 -10 BURPEES MIN 4- 10 DECK SQUATS… 4RDS 6 HANG SQUAT CLEANS 6 PUSH JERKS 12 TOES TO BAR 400 MT RUN RX 85/115 RX+ 105/15

SATURDAY Warm-up Metcon (Time) EVERY 4 MIN X 4 SETS 400 MT RUN 12 STEP UPS 55/75 THEN RIGHT INTO EVERY 4:00 X 4 30 DUBS 12 POWER SNATCHES 55/75 6 PUSH UPS

FRIDAY Warm-up Metcon (Time) MORE ABS? 5 RDS 20 SIT UPS 20 RENEGADE ROWS 20/30 20 BACK SQUATS 55/75

THURSDAY Warm-up Metcon (Time) 3 RDS 800 MT RUN 10 PISTOL SQUATS 10 TOES TO BAR 10 PUSH JERKS 85/115