15 Sept 21

Metcon (AMRAP – Rounds and Reps)

250M Row
10 V-Ups
10 Push Ups (Rings/ Box/ Ground/ Knees)
:30 HS Hold

Metcon (AMRAP – Reps)
10 min time cap

Work DUs or 3 Atts to set max number of DUs – Goal is 100 in under a minute and then 200 in 2 mins

Metcon (AMRAP – Rounds and Reps)

250M Row
10 Perfect Push Ups
15 UNBROKEN Wall Balls (20,14)
20 OH Wtd Lunges (50,35)

10 Min Quick Body Stretch (Time)
To be completed after workouts ONLY…when you are super warmed up 🙂

:30 Roll each ankle
:30/:30 Calf Stretch/Soleus Stretch, each leg
:60 Hamstring Stretch (touch ground w/ straight legs)
:30 Quad Stretch (pull foot behind body and up), each leg
:30 Lateral Lunge, each side
:30 Pigeon Stretch, each side
:30 Post Lat Stretch (lean left side of body against post, reach opposite arm OH and pull on post) each side
:30 Post/Doorway Stretch (pec) each side
:30 Neck & Head roll, each direction

Extra Credit
Metcon (Calories)
5×20 Sec AB Sprint for Cals w/ 1:40 Rest

(Sprint starting every 2 mins)

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