25 Oct 20

Metcon (AMRAP – Reps)
5 mins of Dynamic Warm UP

High knees down and back
Butt Kicks down and back
Soldier Kicks down and Flexed Toe Taps back, opposite hand touches opposite foot
Sumo Squat down and Lunge back

Down and Back = about 25′ each direction

Metcon (Distance)
20 min time cap
Grab a partner
1st group to finish wins an Rx Bar or Kill Cliff or Fuel for Fire, each

100M, 200M, 300M, 400M, 500M, 600M

P1 Runs 100M while P2 rests then
P2 Runs 100M while P1 rests then
P1 Runs 200M…and so on…

Log your TOTAL Distance per team!!!

Metcon (AMRAP – Reps)
TABADA Core (:20 work/ :10 rest)
Work each movement for 4 Rnds (or 2 mins) before moving on

V-Ups or AMSUs
Oblique Crunch left
Superman Hold
Oblique Crunch right

Metcon (AMRAP – Rounds and Reps)
AMRAP15
Everyone needs a pair of DBs or KBs

P1 Runs while P2 works, and then they switch…P1 picks up where P2 leaves off and P2 Runs 400M

P1 Runs 400M
P2 Completes:
AMRAP
100M Farmers Carry
10 Weighted Squats
10 Weighted Lunges

Between P1 and P2, someone must always have their DBs or KBs in the air…if you get caught with them down, 10 Burpee penalty

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