Friday, October 7

Warm-up
Warm-up
AMRAP X 9
200m Jog
10 Air Squats to Medball
10 KB Deadlift
10 Samson Lunges
10/10 Leg Swings

Metcon
« Dancing Queen » (AMRAP – Rounds and Reps)
AMRAP X 28
800m run
20 Med Ball Cleans (20/14lb)(9/6kg)
20 Russian KB Swings (70/53lb) (32/24kg)

Accessory
3 Sets (:15 weighted, :45 bodyweight/slow)
MB Russian Twists

Cooldown
1:00 Feet up the Wall Stretch
:45 Thread the Needle Stretch/Side