SweatCon Friday + Saturday 07/13/18

Metcon (AMRAP – Reps)

Warm Up – 4 MIN Amrap
20 Air squats
10 Mountain Climbers
5 Inchworms
10 Step-ups

Progress Report – 3 MIN
Push Ups

MetCon 101 – 10 MIN EMOM
1 V-up
1 Ring Row
1 Box jump
*Increase reps by 1 EMOM
*double step ups, if subbing out from box jumps

MetCon 102 – 8 MIN
40/20 DUs/SUs
Windmill sit-ups
OH Lunges w/plate – 45/25
Tuck jumps

MetCon 103 – 14 MIN CAP
21 – 15 – 9
Goblet Squats
Jumping air squats
Plate G20
400 M Run

Score is PROGRESS REPORT

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