SweatCon 8/2/2018

WARM UP – 6 MIN AMRAP
200 M Row
10 Spiderman Crawls
10 Samson Lunges
200m Run

PROGRESS REPORT (PR) – 3 MIN
Row for Meters

METCON 101 – 8 MIN 30/15
Hanging Knee Raises
Hollow Rocks
Plank Hold

METCON 102 – 10 MIN EMOM
10 KB Swings
10 Weighted Lunges
10 Goblet Squats

METCON 103 – 12 MIN CAP
10-9-8-7-6-5-4-3-2-1:
Burpee Box Jumps
Strict Pullups
KB Deadlifts

Bitnami