SweatCon 7/29/18

WARM UP – 6 MIN AMRAP
40 seconds on/ 20 seconds off:
Walking Lunges
Spiderman Crawls
Shoulder Pass Throughs

PROGRESS REPORT (PR) – 5 MIN
“Cindy”
5 Pullups/Ring Rows
10 Pushups
15 Air Squats

METCON 101
100 Knee Raises
(every time you come off the bar do 5 Burpees)
…rest 5 minutes…

METCON 102
21-15-9:
Dumbbell Push Press, 30/15lbs
DB Squats
Box Jumps
…rest 5 minutes…

METCON 103 
25-20-15-10-5
Calorie Row
Wall Ball
…rest 5 minutes…

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