SweatCon 9/27/2018

Warm Up
5 minutes:
100m Run
20 Spiderman + Thoracic Rotation
20 Shoulder Pass Throughs

The Grind
4 rounds,
1:30 work: 
350m Row
AMRAP Burpees over the Rower
…rest 30 seconds…
1:30 work: 
1 Round of Cindy
AMRAP Bike Calories
…rest 30 seconds…
1:30 work: 
15 Thrusters, 95/65lbs
AMRAP Pullups
…rest 30 seconds…

The Kick
5 minutes AMRAP:
Run 800m
AMRAP Box Pushes (red line to red line)

The Finish
For Time:
100 Hanging Knee Raises

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