SweatCon 10/4/2018

Warm Up
4 rounds:
200m Run (sprint from drivethrough to sidewalk)
12 Alternating Lunges with Twist
12 Single Leg Hip Bridges (per leg)

The Grind
5 rounds, 30 work: 30 rest:
KB Deadlifts
Box Pushup
Air Squats
Ring Row
KB Push Press
Alternating Walking Lunges

The Kick
5 minutes AMRAP:
Row 500m
Max Push Press Wall Balls, 20/14lbs

The Finish
4 Minutes AMRAP:
5 V-Ups
5 Ab Circles (left)
5 Ab Circles (right)
5 Hollow Rocks