wednesday

Warm-up

​AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips

Metcon

"Filthy Fifty"
50 box jumps (24"/20")
50 jumping pull-ups
50 kettlebell swings (16/12 kg)
50 steps walking lunge
50 knees to elbows
50 push press (45#/35#)
50 hip thrusts
50 wall balls (20/14)
50 burpees
50 double unders

Cool-down

​ON A 8:00 RUNNING CLOCK...
4:00 Foam Roll Lats and Upper Back

into...

4:00 of Flow Stretching
- Cobra Stretch
- Child's Pose
- Pigeon (L/R)

(No Measure)