Monday, August 29

Warm-up
Warm-up
AMRAP X 8
10 Cal Row
:20 Push-up Plank
5 Push-Ups
10 Step-Ups

Metcon
“The Devil Wears Rogue” (AMRAP – Rounds and Reps)
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps (24/20)
-Rest 1 min-
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
-Rest 1 min-
AMRAP X 8
15 Cal Row
15 Burpees
15 Box Jumps
(Pick up where you left off. Score is total rounds + reps)

Finisher
Tabata (8 rounds :20 on, :10 off)
Plate Hops

Cool Down
1:00 Feet up the wall stretch
:30/side standing calf stretch