March 21, 2014

Warm Up: 7 Minute Time Cap

 Cash In- 50 Slams to Partner

20 Double Pushup Burpees
10 Squats with Slam Ball
5 Sit Ups with Slam Ball

Cash Out- 25 Over Head Lunges with Slam Ball

StrengthCon: 10 Minute Time Cap

4x6 Strict Press
4x6 Bent Over Row

MetCon: 24 Minute Time Cap

100 KB Swings for Time
1 minute rest

100 SDHP with KB for Time
1 minute rest

100 Sit Ups for Time
1 minute rest

50 KB Swings for Time
1 minute rest

50 SDHP with KB for Time
1 minute rest

50 Sit Ups for Time
1 minute rest