SweatCon 9/30/18

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

The Grind
4 rounds,
2:30 work: 
Row 500m
AMRAP Air Squats
…rest 45 seconds…
2:30 work: 
Run 400m,
AMRAP Pullups
…rest 45 seconds…
2:00 work: 
Bike 30 Calories
AMRAP Double Unders
…rest 45 seconds…

The Kick
4 minutes AMRAP:
10 Pullups
10 Burpees

The Finish
Tabata:
Hanging Knee Raises

Bitnami