Warm-up

Coaches Choice!

Weightlifting

Push Press (5 Reps, Every 90 secs for 9 mins (6 Sets))

Build to a moderate weight.
Tips: Stay tight in the core and engage your glutes on each reps.
0,1:30,3:00,4:30,6:00,7:30

Metcon

Metcon (AMRAP - Reps)

6'
20 KB Swings (53#/35#)
10 Plate Push ups (45#/25#)
*2 Rest
4'
20 SDLHP (53#/35#)
20 Sit ups
RX+
KB Swings (70#/53#)

Make sure you are using your hips to explode for the KB Swing and SDLHP. Stay in a locked in position through the whole movement.

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