SWEATCON 6/8/2018 & 6/9/2018

Warm Up – 6 MIN AMRAP
20 Lunges
20 Jumping Jacks
200 M Run
10 Push Ups
10 Inchworms
200 M Run

Progress Report -6 MIN
800 M Run/1000 Meter Row

Core 101 – 6 MIN
40/20 – Forearm Plank
40/20 – V-Up
40/20 – Hollow Body Hold

Strength 101 – 6 Min AMRAP
4 Push Press (from floor)
4 Back Squats (from floor)
4 Push Ups

*every 2MOM increase reps by 4

MetCon 101 – 10 MIN cap
Buy in: 200 M Run
25-15-5
V-Ups
Thrusters
*50 DU/100 SU after each round

MetCon 102- 6 MIN EMOM
8 Pull Ups
4 Burpees to Pull Up Bar

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