SweatCon 8/1/2018

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

PROGRESS REPORT (PR) – 3 MIN
Weighted Lunges, 30/20lbs

METCON 101 – 8 MIN 30/15
Strict Pullups
Pushups
Air Squats

METCON 102 – 10 MIN EMOM
50 KB Swing
50 Sit Ups
50 Double Unders
50 Wall balls

METCON 103 – 12 MIN CAP
8 Calorie Row
8 Burpees over the Erg
8 DB Thrusters

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