Warm Up: 3 Rounds/ 5 Min Cap
20 Spider Man Steps
10 Side Lunges
15 Wall Taps
StrengthCon: 14 Minutes
Front Rack Lunges 5 sets of 10 Reps
Strict 1 arm KB Presses 5 sets of 10 Reps
MetCon: 23 Minutes
75- Sit Ups
75-Box Jumps
50-2-For-1 Wall Balls (Two squats for every one toss)
50-Hand Release Push Ups
25- Jumping Lunges
25- One Arm KB Snatches (53/35)
15- Burpees
15- Knees- To- Elbow
This one is completely up to you guys! You can break this up however you choose, you don't even have to finish one before going on to the next.
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