SWEATCON 6/1/2018

Warm Up: AMRAP 4:00
3 Burpees
5 Inch Worms
10 Shoulder Taps
10 Calorie Row

Progress Report (PR): 3:00
Wall Balls

Core 101: EMOM 9:00
Min 1 – 10 Alternating V-Ups + 15 V-crunches
Min 2 – :15/:15/:15/:15 side plank
Min 3 – 50 Flutter Kicks

Strength 101: EMOM 12:00
Min 1 – 15 Floor Press
Min 2 – 10 Good Mornings
Min 3 – 10 DB Hammer Curl + 15 Bent Over DB Rows
Min 4 – 10 RDLs

MetCon 101: AMRAP 8:00
2-4-6-8-10-12-14…
Thrusters
Toes to Bar

MetCon 102: 3 Rounds For Time (8:00 Cap)
24 Weighted Barbell Front Rack Step Ups
16 Calorie Row

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