Wednesday, 10/9
October 8, 2019
Friday, 10/11
October 10, 2019

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

15 Mountain Climbers

10 Supine Scorpion

Met Con

6 Rounds of :30 work/:30 Rest at each station before moving on

Bike

KB Swing/Plank Hold (alternate 3 rounds each)

Double Unders

Alt Single DB Hang Clean and Jerk/ Plank Hold

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