7.12.2021
Great job to all our 4th Annual Throwdown participants!
Warm-up
400 M Run
PVC 10: pass thru, OHS, GM,
50 ft bear crawl, 50 ft burpee broadjump
Green Band on rig stretch – shoulders, etc
PVC 10: pass thru, OHS, GM,
50 ft bear crawl, 50 ft burpee broadjump
Green Band on rig stretch – shoulders, etc
Front Squat (5 @ 75%, 3@85%, max @ 95%)
Metcon (AMRAP – Rounds and Reps)
4 min amrap
4 Ring Rows
8 Jumping Lunge
2 minute rest
4 Ring Rows
8 Jumping Lunge
2 minute rest
Metcon (AMRAP – Rounds and Reps)
4 min amrap
4 Ring Rows
8 Pistols
4 Ring Rows
8 Pistols
Bonus Abs
2×30 Bird Dogs with Crunch