METCON
0:00 – 15:00
AMRAP of
8 hang power cleans (115, 75)
8 calorie row
8 burpee
15:00 – 30:00
AMRAP of
800m run
800m row
50 air squats
30:00 – 40:00
Max distance
Double KB Front rack carry

 

EXTRA CREDIT
Bandy arm pump + core
-50- 100 banded pull apart
-1:00 Plank
-50 – 100 Banded Face Pulls
-1:00 Hollow Hold
-50 – 100 Banded Push Downs
-1:00 Superman Hold
-50 – 100 Banded hammer curls
-1:00 Side Plank (:30 per side)