Sunday 151004

Foundations:
Warm-Up:

200m runs

Dynamic

Skill:

Squat

Push-Up

Burpee

MetCon:

200m run

15 - squats - push-ups - burpees

200m run

12 - squats - push-ups - burpees

200m run

9 - squats - push-ups - burpees

Cool-Down:

Stretch

Group:
Warm-Up:

3 rounds 

200m Run

Strength:
A. Lunge (weight with kb) 3 x 20 steps; Rest :60 

B. Bottom’s Up Single Arm Kettlebell/DB Carry x 50' feet each arm; Rest :60
C. Rope Climb x 2-3
D. Double-Under Practice x :60 Rest :60

MetCon:

For time:

in teams of two, partners alternate whole rounds for 6 rounds: 

25 Wall Ball Shots 

400 Meter Run