SweatCon 7/31/2018

WARM UP – 6 MIN AMRAP
200 M Run
10 Push Ups
10 Air squats
20 jumping jacks
20 Step-Ups

PROGRESS REPORT (PR) – 3 MIN
Burpee Box Jump or Step Overs

METCON 101 – 9 MIN 45/15
Alternating DB Overhead Press
DB Squats
Push Ups

METCON 102 – 10 MIN EMOM
1 DB Deadlift
1 Weighted Burpee*
2 DB Deadlfits
2 Weighted Burpees
…continue adding one rep…
*A burpee but instead of clapping overhead hold the DB’s

METCON 103 – 12 MIN CAP
21-18-15-12-9-6-3
Thrusters
Sit Ups
Row

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