Manic Monday

Manic Monday

Metcon (2 Rounds for reps)
12min AMRAP

100m Run
5 Push Press (95/65)
10 Front Rack Lunges
8 Burpee Pull Ups

– Rest 2mins –

12min AMRAP

200m Run
7 Front Squats (95/65)
3 Snatches
9 Lateral Burpees over the Bar

LvL 3: 75/55
LvL 2: (65/45) (Banded Strict Pull Ups)(Step Overs)
LvL 1: (45/35) (Burpee Ring Rows)(Up Down/Step-Overs)

Warm-up
Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)