SweatCon 10/2/2018

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

The Grind
At 0:00 perform:
3 rounds:
10 Deadlifts, 235/185lbs
15 Pushups
20 Wall Balls

At 10:00 perform:
3 rounds:
10 Front Squats, 185/125lbs
20 Pullups
30 Alternating Pistols

At 20:00, perform:
10 Strict Pullups
20 Push Press, 115/75lbs
30 Calorie Row

…rest 8 minutes…

The Kick
4 minutes AMRAP:
Run 400m
AMRAP Calorie Row

 

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