24 Jun 21

Metcon (AMRAP – Reps)
Coach Amanda’s Warm Up
10 mins
Bills Miserable Abs 2 (15 mins to complete Bill’s Miserable Abs 2 x2 Rnds)
30-4 count swimmers kicks
30 Pulse Ups
30 Diamond Pulse Ups
15 Leg Climbers
30 Oblique Crunches, each side
15 Leg raises w/ Med Ball (10,8)
immediately into
15 Leg raises (no Med Ball)
50 Med Ball side taps in V-sit
Metcon (Time)
30-20-10 Reps for Time

V-Ups or AMSUs
Cals on a Machine, preferably Ski Erg
Wall Balls (20,14)

Metcon (Time)
Run 2 miles in under 20 mins max

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