Friday

November 30, 2017 Kendra

Warmup:
DROMS
4 Rounds of the following:
:15 Jumping Squats
:15 Air Squats
:15 Grasshoppers
:15 Jumping Squats

Strength Warm Up: (w/ pvc or bar)
3 Rounds Curtis P’s
Power Clean
Front Rack Lunge (both legs)
Push Press

Strength:
Weighted Box Step Up
5 x 5 (Moderate Weight)

Metcon:
11 Min AMRAP
25 DU
5 Goblet Squats 70/53
7 KB Swings 70/53
9 Push Ups

Skills:
5-6 Min to work on one of the following: Pull Ups, C2B Pull Ups or Muscle Ups