06/25/2016

Warm-up
Athlete’s Choice!
8 Movements.
Some Fun and Games…

Gymnastics
Ring Dips (3 x 10 then Max rep)
L-Sit Ring Pullups (3 x 10 then max reps)
Renegade Row (3 x 10 AHAP)

Metcon
Push it Again! (Time)
Equal Teams
PART 1:
INDIAN RUNS
3 Laps Around Clinic

PART 2: 5 ROUNDS
2-Person BIG Tire Flips – 5

PART 3:
KB Swings
(50 each, work can be broken up.)

PART 4:
Sled Push/Pulls
Farmer’s Carry
Team Pushes or pulls one of 2 Sleds while teammates Farmer’s Carry Heavy Dumbells. Sled Pusher/Puller Switches Every 50 Feet.

Sled Distance=100 meters