Monday, October 28

Warm-Up
2 Rounds of
20 jumping jacks
10 alt Samson lunges
20 jumping jacks
10 jump squats
20 jumping jacks
10 spider lunges
then,
2 rounds each of Partner PVC chest opener, 1 minute each

Met-Con
2 rounds of the following:

4 Minute AMRAP of
6 Dumbbell Hang Power Clean
12 Box Jumps

4 Minutes Rest

4 Minute AMRAP of
6 Ring Dips (may use band or scale to 12 push-ups)
12 Over-the-Shoulder Ball Drops

4 Minutes Rest

RESULTS: