25 Apr 19

Metcon (Time)
WARM-UP:
500m row
50 situps
50 jumping jacks
400m row
40 Russian twists
40 mountain climbers
300m row
30 hollow rockers
30 star jumps
Hand Stand HoldsĀ 
E2MOM10 HS Holds/ Shoulder Taps/ HS Walk practice (work for no more than 30 secs)
Metcon (Time)
For time:
25 Cal Row
50 KB Swings (light)
50 Box Jumps
50 Burpees
25 Cal Row
Extra Credit
Magical 400’s (Time)
Magical 400M

Run/ Sprint 100M
Walk/ Job Back 50M
(Sprint 8 time/ Walk back 8 times)

The above is 1 Magical 400M…if more than 1 is programmed…in between EACH Magical 400M, please complete the following Core Work and then take a 3 MIN REST PERIOD…

Core Work
25 Push Ups
25 AMSUs
25 Jumping Jacks
1 min wall sit

4 x Magical 400s

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