Tuesday, 9/22

Warm-Up
3 Rounds of
25 Jumping Jacks
5 Dolphin Push-ups
25 Mountain Climbers
5 Quadruped Ext and Rotation/side
25 High Knees in Place
5 Band Sword Pulls/side

Met-Con
Once through for time:

400M Run
45 Push-ups*
30 Alt DB Snatch (30-40% bw)
15 DB Facing Burpees
400M Run
120 Double Unders**
400M Run
15 DB Facing Burpees
30 Alt DB Snatch (30-40% bw)
45 Push-ups
400M Run

*Scale Push-ups to 15 push-ups with hands on box or bar in rack (should be at a height where 5 reps at a time is challenging)
** Scale Double Unders to 120 lateral hops over a band
– 25 Min cap

Cool Down
1 Minute Standing Calf stretch/side;
1 Minute OH Band stretch/side; and,
1 Minute Runners stretch/side (Single leg Flexion with back leg extended straight, knee off the floor)