October 9, 2017

10/9/17

Warm-up
6 Min AMRAP
Run 100m
5 Burpees
10 Airsquats
15 Mountain Climbers
Weightlifting
Back Squat (6x4)
Beginner:
EMOM 12
8 Goblet Squats

Intermediate:
Every Other Minute for 12 min
4 Backsquats

Advanced
Every other min for 12 min
4 Back Squats (Heavy)
4 Box Jumps (Tall)
Metcon
Metcon (Time)
For Time
(18 min cap)
50/35 Cal Bike
40 DB Box Step ups (Alternating)
30 DB Push Press
20 DB Burpee Deadlifts
10 DB Man Makers
**Scale weight up or down to fit athlete

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