Physical Training

Workout Strength 5 Rounds (every 1:30 minutes) 5 x Floor Press (increase weight each round) 5 x Ball to Shoulder (80/50) Metcon 18 Min AMRAP 8 Sit-ups 10 KB Swings (53/35) 12 Box Step-ups

Metcon 30 Min Spin Class – Cycling

Metcon E2MOM for 20 min :30 Second sprint (C2 Bike or Air Runner) Odd Rounds (1,3,5,7,9) 20 Push ups 15 Air Squats Even Rounds (2,4,6,8,10) 10 Pull ups 15 Air Squats

Metcon For Time (20 min Cap) 10 Cal Assault Bike 30 Clean and Jerks. (115/65) 20 Cal Assault Bike 20 Clean and Jerks 30 Cal Assault Bike 10 Clean and Jerks

Metcon 4 rds for Time 15 DL. (225/155) 750m C2 Bike Partner workout. 1 partner rides while the other does the deadlifts. Switch when each is complete. A round is completed when each partner finishes both exercises.

Metcon For Time 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps Goblet Squats Kettlebell Swings 53/35 KB

Metcon 21 Min cap or until you hit 200/160 cals E3MOM 10 x (80/50) Ball on Shoulder Squats Max Cal Assault Bike

Metcon 20 Min Max Row Meters E2MOM 25m Bear Hug Ball Carry (80/50)

Metcon 5 Rounds 2 Minutes 20 Weighted Box Step Ups (DB/KB 35/50) Max Push Presses 2 Minutes Rest

Sport Basketball