9/12/17

Metcon
Shred It
OPEN & PERFORMANCE

80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Wreckbag Run (50/35)
40 Kettlebell Swings (70/53)
40/30 Calorie Bike

Fitness
160 Single Unders
Kettlebell  (53/35)
Substitutions:
1:30 Double Under Practice
(Run 1000 Meter Row)
(Bike 500 m row or 400m run*only if no bike)
Gymnastics
Strict Handstand Push ups (4 Sets )
Choose a number to hold on strict hspu with approx :90sec to 2 min rest btn sets

If we do not have strict handstand pushups, complete as strict dumbbell presses, from a seated position on the floor (legs extended out in front of you). Aim for 10 repetition on all four sets.

 

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