Saturday 160625

Warm-Up:
Speed Ladder x 2 then

Butt Kick
:30 Squat Hold + 9 Air Squats
10 T-High 5s
10 Push-Ups
Knee Hugs
10 Jump Squats
10 Push-Ups
400-Meter Run

Strength/Skill:
A1. Single Arm Press 4 x 8-10/arm; :30/sides, :60 rest
A2. Bulgarian Split Squat x 6-8 each leg :30/sides, :60 rest
A3.L-Sit Practice x 4; :60 rest

MetCon:

AMRAP 24:00:

In teams of two“Dissecting Kelly” 

400 Meter Run 

30 Box Jumps 

30 Wall Ball Shots

Team members will alternate movements, with only one member working at any one time:

A - 400m run

B - 30 Box jumps

A - 30 Wall Balls

B - 400m run

A - 30 Box Jumps

B- 30 Wall Balls

and continuing on in this fashion for 24:00