April 2020 - CrossFit Lackland

CFL #949

April 30, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

20 Single Leg RDLs

10 Push Ups to Downward Dog

30 Flutter Kicks

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

10 Alternating Single Arm Devil Press 50/35

30 V-Up

-Rest 2 Minutes-

AMRAP 10 Minutes

20 Alternating Single Arm Devil Press 50/35

40 V-Up

Olympic Lifting

Squat Clean (7 sets of 3 reps @ 78 to 82%)

*These are not touch’n go

*Rest as needed between sets (ideally no more than 2-3 minutes)

*Focus on fast drive out of the hole and chest up throughout

*Only take 1-2 breaths between reps to gather yourself for lifts 2 and 3 each set

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

10 Big Arm Circles (Forward/Backward)

20 Alternating Bodyweight Single Leg RDLs

1:00 Handstand Hold or Plank

Metcon

Metcon (AMRAP – Reps)

AMRAP 14 Minutes:

20 Alternating Step Ups

10 Hand Release Push Ups

20 Sit ups
Athletes Notes

WORKOUT STRATEGY & FLOW:

Try to keep alternating step ups at a smooth pace.

If you are capable of handstand push ups, you can sub those for the hand release push ups.

Scale to knee push ups or elevated push ups if needed.

DEMO VIDEOS:

Alternating Step Ups: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=9

Hand Release Push Ups: https://www.youtube.com/watch?v=ZNvcGllxtEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=24

Metcon (AMRAP – Reps)

AMRAP 16 Minutes:

20 Weighted Alternating Step Ups

10 Strict Handstand Push Ups

20 Sit ups

RX: 50#/35# Dumbbell

CFL #948

April 29, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

:30 Mountain Climbers

10 Dynamic Squat Stretch

10 Inchworms

Metcon

Metcon (AMRAP – Reps)

2 Rounds of:

400 m Run

AMRAP 10 Minutes

10 Burpee Box Jump ,24″/20″

20 Alt DB Thrusters Right, 50/35 lbs

-Rest 2 Minutes-

400 m Run

AMRAP 8 Minutes

12 Burpee Box Jump, 24″/20″

24 Alt DB Thrusters Right, 50/35 lbs

-Rest 2 Minutes-

400 m Run

AMRAP 6 Minutes

14 Burpee Box Jump 24″/20″

28 Alt DB Thrusters Right, 50/35 lbs

-Rest 2 Minutes-

CoronaVirus Quarantine WOD

Metcon

Metcon (Time)

3 RFT of:

3k Run

Rest 5 min

CFL #947

April 28, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

50 Single Unders

20 Bodyweight RDLs

:30 DB OH Hold (R/L)

Metcon

Metcon (AMRAP – Reps)

5 Sets

AMRAP 5 Minutes

40 Double Under

20 Alternating Hang Clean and Jerk 50/35

-Rest 1 Minute between sets-

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

21 Toes to Bar

7 Parallette Handstand push up (just abmat/abmat+45 plate)

-Rest 3 Minutes-

AMRAP 6 Minutes:

18 Toes to Bar

6 Parallette Handstand push up (just abmat/abmat+45 plate)

-Rest 2 Minutes-

AMRAP 5 Minutes

15 Toes to Bar

5 Parallette Handstand push up (just abmat/abmat+45 plate)
Athletes Notes

WORKOUT STRATEGY & FLOW:

Start with smart sets on the push ups. Scale to knee push ups or push ups to an elevated surface if needed.

Step back lunges are alternating.

Start the second amrap back at 5 push ups.

DEMO VIDEOS:

Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

1:00 High Knees/Marching

5 Inchworms

30 Flutter Kicks

Athletes Notes

DEMO VIDEOS:

Inchworms: https://www.youtube.com/watch?v=W-lkGIfEP0c&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=14

Flutter Kicks: https://www.youtube.com/watch?v=9JfUdjVLbYI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=22

Metcon

Metcon (AMRAP – Reps)

3 Sets for Max Reps:

1:30 Mountain Climbers

1:30 Alternating Leg V-Ups

1:30 Burpees

-Rest 1:30 B/T Sets-
Athletes Notes

WORKOUT STRATEGY & FLOW:

Do you best to keep moving for the 1:30. This will be hard! Start out at a smooth pace.

Do you best to keep moving on the alternating leg v-ups.

Keep a consistent pace on the burpees.

DEMO VIDEOS:

Mountain Climbers: https://www.youtube.com/watch?v=qlOWlW28T5s&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=8

Burpees: https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=5

Metcon (AMRAP – Reps)

3 Sets for Max Reps:

1:30 Alternating Hang Dumbbell Clean and Jerk

1:30 Alternating Leg V-Ups

1:30 Lateral Burpees over Dumbbell

-Rest 1:30 B/T Sets-

RX: 50#/35# Dumbbell

CFL #946

April 27, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

20 Cossack Squats

10 Push Ups to Downward Dog

10/10 Lawnmower Rows

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 Minutes

10, 20, 30, 40……

Air Squat

10, 20, 30, 40……

Front Rack Dumbbell Step Back Lunge 50/35

-Rest 2 Minutes-

AMRAP 12 Minutes

10, 20, 30, 40……

Hand Release Push Up

5, 10, 15, 20…..

Strict Pull Up or Lawnmower row

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

:30 Mountain Climbers

10 Lunge Elbow to the Floor

5 Push Ups to Downward Dog

Athletes Notes

DEMO VIDEOS:

Mountain Climbers: https://www.youtube.com/watch?v=qlOWlW28T5s&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=8

Push Up to Downward Dog: https://www.youtube.com/watch?v=OqHDEW4BV-w&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=23

Metcon

Metcon (AMRAP – Reps)

2 Sets:

AMRAP 6 Minutes

5-10-15-20…

Push Ups

10-20-30-40…

Step Back Lunges

-Rest 2 Minutes b/t sets-

*Start over new for the second amrap.
Athletes Notes

WORKOUT STRATEGY & FLOW:

Start with smart sets on the push ups. Scale to knee push ups or push ups to an elevated surface if needed.

Step back lunges are alternating.

Start the second amrap back at 5 push ups.

DEMO VIDEOS:

Step Back Lunge: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3

Metcon (AMRAP – Reps)

2 Sets:

AMRAP 6 Minutes

5-10-15-20…

Push Ups

10-20-30-40…

Weighted Step Back Lunges 50#/35#

-Rest 2 Minutes b/t sets-

*Start over new for the second amrap.
Athletes Notes

WORKOUT STRATEGY & FLOW:

Start with smart sets on the push ups. Scale to knee push ups or push ups to an elevated surface if needed.

Weighted step back lunges are alternating. Rack the dumbbell on either shoulder and switch whenever is needed.

Start the second amrap back at 5 push ups.

CFL #945

April 26, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 Rounds:

30 Plate Hops

20 Single Leg RDLs

10 Inchworms

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

50 Box Jump 24/20

50 Burpee

50 Alternating Hang Dumbbell Clean and Jerk 50/35

50 Sit Up

Olympic Lifting

Snatch (8 sets of 2 @ 80-85%)

Workout Definition

*These are not touch’n go

* If you are comfortable with the movement then do Squat Snatch.

*Rest as needed between sets (ideally no more than 2-3 minutes)

*Only take 1-2 breaths between reps to gather yourself for the 2nd lift each set

CoronaVirus Quarantine WOD

Warm-up

5:00 Clock:

30 Jumping Jacks

10 Cossack Squats (Total)

20 Alternating Single Leg RDLs

Athletes Notes

DEMO VIDEOS:

Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2

Single Leg RDLs: https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=13

Metcon

Metcon (Time)

5 Rounds For Time:

300m Run

20 Chair Dips

30 Air Squats
Athletes Notes

WORKOUT STRATEGY & FLOW:

Each run should be a smooth pace. This will be the point in the workout where you try and recover.

Substitute 1:30 High Knees if you can’t get outside to run.

Chair Dips are ideally unbroken.

Air Squats are ideally unbroken.

DEMO VIDEOS:

Air Squat: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2&t=0s

Chair Dips: https://www.youtube.com/watch?v=WRtgsCNOBsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=11

Metcon (Time)

5 Rounds For Time:

300m Run

20 Alternating Dumbbell Snatch

20 Dumbbell Goblet Squat

RX: 50#/35# Dumbbell
Athletes Notes

WORKOUT STRATEGY & FLOW:

Each run should be a smooth pace. This will be the point in the workout where you try and recover.

Substitute 1:30 High Knees if you can’t get outside to run.

Dumbbell Snatch are ideally unbroken.

Dumbbell Goblet Squat are ideally unbroken.

CFL #944

April 24, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Warm-up

3 rounds:

10 PVC Pass Throughs

10 PVC Overhead Squats

5 Strict Pull Ups Into 10 Kip to Swings

Metcon

Metcon (AMRAP – Reps)

4 sets

AMRAP 4 Minutes

10 Hang Squat Snatch, 75/55 lbs

5 Bar Muscle Up

-Rest 1 Minute between sets-

Strength Phase

Shoulder Press (Work to Heavy Single)

Shoulder Press (3×3 @80% of Heavy Single)

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

40 Jumping Jacks

10 Step Back Lunges

5 Inchworms

Metcon

Metcon (AMRAP – Reps)

3 Sets for Max Reps:

1:30 Cossack Squats

1:30 Burpees

1:30 Jumping Alternating Lunges

-Rest 1:30 B/T Sets-
Athletes Notes

#WORKOUT STRATEGY & FLOW:

All reps per set is your score. Cossack squats + burpees + jumping alternating lunges = score for set 1. I recommend that you count up from each movement. For example: if i do 20 cossack squats in one minute, I will then start at rep 21 for my first burpee.

Try to keep the same amount of reps per set or more!

#DEMO VIDEOS:

Cossack Squats: https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2

Burpees: https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=5

Metcon (AMRAP – Reps)

4 Sets:

AMRAP 3:00

10 Single Arm Thruster (Right Arm), 50/35 lbs

10 Box Jump or 15 Tuck Jump

10 Single Arm Thruster (Left Arm), 50/35 lbs

10 Box Jump or 15 Tuck Jump

-Rest 1:00 B/T Sets-
Athletes Notes

#TARGET SCORE:

Goal rounds per set: 2+

#WORKOUT STRATEGY & FLOW:

Start each amrap where you left off the last one. For Example: If you finished one amrap with 5 single arm thrusters on your left arm done, then start the next amrap with 5 single arm thrusters on your left arm and back into the box jumps.

Keep a running round count for all 4 amraps.

Single arm thrusters are ideally done unbroken all the way through each set.

All box jumps are step down. NO rebounding! If you don’t have a safe surface to box jump, substitute tuck jumps.

#DEMO VIDEOS:

Tuck Jumps: https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

CFL #943

April 23, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yogo, or Stretching

Warm-up

3 rounds:

1:00 High Knees/Marching

20 Single Leg RDLs

5 Inchworms

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

12 Single Arm Devils Press, 50/35 lbs

12 Box Jumps, 24″/20″ (with Step Down)

-Rest 2 Minutes-

8 Min AMRAP

8 Single Arm Devils Press, 50/35 lbs

8 Box Jumps, 24″/20″ (with Step Down)

Strength Phase

Overhead Squat (Work to Heavy Single)

Overhead Squat (3×3 @80% of Heavy Single)

CoronaVirus Quarantine WOD

Warm-up

3 rounds:

200m Jog or 1:00 High Knees

20 Single Leg RDLs

10 Dynamic Squat Stretch

Athletes Notes

#DEMO VIDEOS:

Single Leg RDLs: https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=13

Dynamic Squat Stretch: https://www.youtube.com/watch?v=RhXUYYYm6F0

Metcon

Metcon (AMRAP – Reps)

4 Sets:

AMRAP 3:00

30 Air Squats

10 Box Jumps or 15 Tuck Jumps

-Rest 1:00 B/T Sets-
Athletes Notes

#TARGET SCORE:

Goal rounds per set: 3+

#WORKOUT STRATEGY & FLOW:

Try to keep a consistent pace on the air squats.

All box jumps are step down. NO rebounding! If you don’t have a safe surface to box jump, substitute tuck jumps.

#DEMO VIDEOS:

Air squat: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=1

Tuck Jumps:https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

Metcon (AMRAP – Reps)

4 Sets:

AMRAP 3:00

10 Single Arm Thruster (Right Arm), 50/35 lbs

10 Box Jump or 15 Tuck Jump

10 Single Arm Thruster (Left Arm), 50/35 lbs

10 Box Jump or 15 Tuck Jump

-Rest 1:00 B/T Sets-
Athletes Notes

#TARGET SCORE:

Goal rounds per set: 2+

#WORKOUT STRATEGY & FLOW:

Start each amrap where you left off the last one. For Example: If you finished one amrap with 5 single arm thrusters on your left arm done, then start the next amrap with 5 single arm thrusters on your left arm and back into the box jumps.

Keep a running round count for all 4 amraps.

Single arm thrusters are ideally done unbroken all the way through each set.

All box jumps are step down. NO rebounding! If you don’t have a safe surface to box jump, substitute tuck jumps.

#DEMO VIDEOS:

Tuck Jumps: https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

CFL #942

April 22, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yoga, or Stretching

Metcon

Metcon (Time)

3 Rounds For Time of:

Run 600 Meter

Rest 3 min

Run 200 Meter

Rest 2 min

Run 500 Meter

Rest 3 min

Run 200 Meter

Rest 2 min

Run 200 Meter

Rest 15 sec

Sprint 200 Meter

Rest 3 min

CFL #941

April 21, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yogo, or Stretching

Warm-up

3 rounds:

:30 Mtn. Climbers

10 ALT Step Back Lunges (Total)

5 Push Ups to Downward Dog

Metcon

Metcon (AMRAP – Reps)

2 Sets:

AMRAP 10 Minutes

30 Dumbbell Step back lunge Right Front Rack 50/35

15 Hand Release Push Up

30 Dumbbell Step back lunge Left Front Rack 50/35

15 Hand Release Push Up

-Rest 2 Minutes between sets-

Strength Phase

Front Squat (Work to Heavy Single)

*Keep the chest up!

*Do not go to failure

Front Squat (3×3 @80% of Heavy Single)

CoronaVirus Quarantine WOD

Warm-up

5:00 Clock:

10 Big Arm Circles (Forward/Backward)

10 Step Back Lunges (Total)

15 Hip Bridges

Athletes Notes

#DEMO VIDEOS:

Arm Circles: https://www.youtube.com/watch?v=CDtTgltnMYo&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=25

Step Back Lunges: https://www.youtube.com/watch?v=i2d4MHL1yjI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=3

Hip Bridges: https://www.youtube.com/watch?v=XQc3mp-AsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=15

Metcon

Metcon (AMRAP – Reps)

2 Sets:

AMRAP 7:00

30 Mountain Climbers

10 Chair Dips

20 Alternating Chair Step Ups (Total)

-Rest 2:00 B/T Sets-
Athletes Notes

#TARGET SCORE

Goal rounds per set: 3+

#WORKOUT STRATEGY & FLOW:

Mountain climbers are ideally unbroken each round.

Try to reach full range of motion on the chair dips.

Try to keep a consistent pace on the chair step ups.

#DEMO VIDEOS:

Mountain Climbers: https://www.youtube.com/watch?v=qlOWlW28T5s&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=8

Chair Dips: https://www.youtube.com/watch?v=WRtgsCNOBsQ&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=11

Metcon (AMRAP – Reps)

2 Sets:

AMRAP 7:00

15 Single Arm Dumbbell Shoulder to Overhead (Right Arm)

10 Weighted Alternating Dumbbell Step Ups (Total)

15 Single Arm Dumbbell Shoulder to Overhead (Left Arm)

10 Weighted Alternating Dumbbell Step Ups (Total)

-Rest 2:00 B/T Sets-

RX weight: 50#/35# Dumbbell

CFL #940

April 20, 2020

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CrossFit Lackland – CROSSFIT

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ROMWOD

*Spend 20 to 30 minutes of ROMWOD, Yogo, or Stretching

Warm-up

3 Rounds:

1:00 High Knees/Marching

10 Shoulder to Overhead (R/L)

15 Air Squats

Metcon

Metcon (AMRAP – Reps)

10 Sets:

AMRAP 2 Minutes

30 Jumping Air Squats

30 Alternating V-Ups

Max Single Arm Alternating Hang Dumbbell Clean and Jerk 50/35

-Rest 1 Minute –

Metcon (Time)

3 rounds

1000m stand bike

10 Muscle Up

-Rest 3 Minutes-

3 rounds

1000m stand bike

5 Rope Climb

-Rest 3 Minutes-

3 rounds

1000m stand bike

10 Sandbag Clean 150/100

CoronaVirus Quarantine WOD

Warm-up

3 Rounds:

1:00 High Knees/Marching

10 Inchworms

15 Air Squats

Metcon

Metcon (AMRAP – Reps)

6 Sets:

AMRAP 1 Minute 45 Seconds:

30 Jumping Air Squats

20 Alternating Leg V-Ups

Max Alternating Step Back Lunges

-Rest 1 Minute 15 Seconds b/t Sets-
Athletes Notes

#TARGET SCORE

*Score is number of dumbbell clean and jerk each set

Target number of Reps per set: 15+

If it takes you longer than 1:15 to finish the jumping air squats + alternating v-ups, scale the number. You want at minimum :30 on the step back lunges each round.

#WORKOUT STRATEGY & FLOW

This workout is designed to be fast so make sure to control your breathing and allow your heart rate to calm during the rest.

Jumping air squats will get tough. Keep your jumps low for a quick turn around into the next squat. Try and finish around the 30-40 sec mark. Scale to regular air squats if needed.

Alternating V-Ups should be done non stop with a goal to finish in 30-40 secs.

Alternating step back lunges should be continuous!

#DEMO VIDEOS:

Air Squat: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2&t=0s

Step Back Lunge: https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=2&t=0s

Metcon (AMRAP – Reps)

6 Sets:

AMRAP 1 Minute 45 Seconds:

30 Jumping Air Squats

30 Alternating V-Ups

Max Single Arm Alternating Hang Dumbbell Snatch 50/35

-Rest 1 Minute 15 seconds-