SweatCon 9/28/2018

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

The Grind
4 rounds,
2:00 work: 
15 Wall Balls
15 Muscle Snatches, 65/45
…rest 45 seconds…
2:00 work: 
20 KB Swings,
20 Jumping Pullups
…rest 45 seconds…
2:00 work: 
30 Thrusters, 65/45
30 Double Unders
…rest 45 seconds…

The Kick
3 minutes AMRAP:
30 Total Walking Lunges, 105/65lbs
AMRAP Bike Calories

The Finish
For Time:
150 Hollow Rocks

Bitnami