A. MetCon Prep Work
Lacrosse Ball :60 seconds each
-Pec Insertion Point
-Scapular
Then Set Up and Perform:
12 Wall Balls
12 Sumo Deadlift High Pulls (metcon weight)
12 Alternating Step Ups
12 Push Press (same weight as SDHP)
12 Calorie Row
B. “Fight Gone Bad”
Three Rounds:
:60 Seconds Max WallBalls (20/14)
:60 Seconds Max Sumo Deadlift High Pulls (75/55)
:60 Seconds Max Box Jumps (20)
:60 Seconds Max Push Press (75/55)
:60 Seconds Max Calorie Row
:60 Seconds Rest
L2: (63/35) (14/10) (20/14)
L1: (45/25) (10/8) (20/16 Step Ups)
*Score=Total Reps
C. Barbell Club Meets at 9:00am!