SweatCon 8/9/18

Warm Up: AMRAP 6:00
20 Mountain Climbers
10 Plate Ground to Overhead
10 Step Ups

Progress Report (PR):
3:00 Burpees

Core 101: EMOM 9:00
Min 1 – 12 Alternating V-Ups + 12 V-crunches
Min 2 – :20/:10/:20/:10 side plank
Min 3 – 50 Flutter Kicks

Strength 101: EMOM 12:00
Min 1 – 12 Max Floor Press DB Floor Press, 35/20
Min 2 – 8 Bulgarian Split Squats each leg
Min 3 – 12 DB Hang Power Clean & Press
Min 4 – 8 Bulgarian Single Leg RDLs

MetCon 101: AMRAP 8:00
10 Power Cleans
10 Box Jumps
10 Alt Single Arm DB Snatch

MetCon 102: AMRAP 4:00
200 m Row
10 DB Thrusters, 35/20

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