November 9, 2017

11/9/17

Warm-up
Group Joint Mobility 10 Min

Every 3 Min for 15 Min (5 Rounds)
30 Doubles or Singles
15 Kettlebell Swings 53/35#
10 Kettlebell Reverse Lunges (5 R, 5L)
Metcon
Metcon (AMRAP - Reps)
7 Min Ascending Ladder
3 Dumbell Thrusters 50/30
3 Dumbell Burpee Deadlifts
6 Dumbell Thrusters
6 Dumbell Burpee Deadlifts
... Continue adding 3 and 3 each round
**Beginners normal Burpees, unless excellent Deadlift mechanics

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