10.23.2017

SWOD
4×3
Overhead Squat @ 70%
Superset with 30 second KB/DB waiter walks each arm

WOD
50-40-30
Air Squats
30-20-10
Bodyweight Deadlifts
Or
Scale down to 70% of your max
*Run 200 meters after each round*

METCON
2 rounds per set at 45 sec on, 10 sec off, 1 min rest between sets
Set One:
TRX Bicep curls
Mountain climbers
TRX Tricep extensions
Russian KB swing
TRX Superman Plank jacks
TRX curtsy lunge (left)
Leg drops (holding green bar)
TRX curtsy lunge (right)
KB glute bridges
Set Two:
TRX squat (opt. jump squat)
Burpees
TRX supermans
Broad jump
push-ups
TRX rows
Jumping jacks
TRX plank pike
KB sumo squat high pull
TRX flies
Russian twists

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