Thursday 12 Sept 2019 - metcon


Published September 8, 2019


 

general warm up / stretching ( 10 min )

 

3 x through - NFT but keep moving ( 12 min cap )

15 KB Deadlift ( 1 KB between feet )

10 DB bench press

30 jump rope

 

practice each movement ( 10 minutes )

1 x thru 15 reps of kb swing / 10 lunges / 10 sit ups / 10 wall ball / 5 ring row / 5 push up

 

WOD

50 KB swings ( alt hands - 25 each hand )

50 lunges with wt overhead ( 25 each foot )

40 sit ups

40 wall balls

30 ring row

30 push ups

 

*** 20 min cap ***

 


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