2 May 19

Metcon (AMRAP – Rounds and Reps)
WARM-UP
12 minutes of:
10 wall Balls (20/15)
10 wall ball situps
10 Alt. Slam Ball Push Ups
10 wall ball russian twists
200m Run w/ Ball
Metcon (AMRAP – Reps)
CIRCUIT #1
3 Rounds
– 45 seconds each movement (continuous clock, you can rotate with :10 seconds remaining)
Wall Walks
Bike or Row
KB Sumo High Pulls
Box Dips or Ring Dips
KB Thruster (1-Kb)
Supermans
After all 3 rounds
Then Run 400m
Metcon (AMRAP – Reps)
CIRCUIT #2
3 Rounds
– 45 seconds each movement (continuous clock, you can rotate with :10 seconds remaining)
Plank or HS Hold
Bike or Row (switch from previous circuit)
KB Swings
Ring Rows
Wall Sits at 90 degrees
V-Ups or AMSUs
After all 3 rounds
Then Run 400m

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