Wednesday, 9/27
September 26, 2017
Friday, 9/29
September 28, 2017

Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Squats
6 Alt T Push Ups
12 Spider Lunges
6 Plank to squat

Met Con
3 Rounds
In 3 Minutes:
Row 12 Calories
12 Alt DB Snatches (M:60/50/40, W:45/35/25)
Row 12 Calories
Max Alt DB Snatch in remaining time
Rest 3 Minutes

In 3 Minutes
6 Burpee Box Jump Overs
12 Wall Ball
6 Burpee Box Jump Overs
Max Wall Ball in remaining time
Rest 3 Minutes

Mobility
2x 1 Minute “Bretzel” stretch/side

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