5.31.2017

SWOD
10 Minute AMRAP
Turkish Getups

WOD
14 Minutes
400 Meter Run
Then:
AMRAP
8 KB Swings 53/35
8 Burpee Box Jumps
16 KB Shoulder to Overhead 53/35

METCON
HIIT 4 set workout
Set #1 for 3 rounds (9 minutes) 30 second D ball plank hand roll (plank position with hands on Dball, push Dball forward and maintain plank position) 30 second squat hold 30 second D ball incline push-up 30 second D ball plank 30 second D rest
Set #2 for 3 rounds (9 minutes) 30 second plate sliding reverse lunges rt. 30 second plate sliding reverse lunges lft. 30 second plate mountain climbers 30 second plate side lunge rt. 30 second plate side lunge lft. 30 second rest
Set #3 for 3 rounds (9 minutes) 30 second box jumps 30 second tricep dips 30 second DB bicep curls 30 second star jumps 30 second military press 30 second rest
Set #4 for 3 rounds (9 minutes) 30 second broad jumps 30 second burpees 30 second bear crawls 30 second high knees 30 second rest

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