4/7

Unrated – Level 3

View Public Whiteboard

Warm-up

3 rds

30 plate hops or step hops

10 Cossack squats

:30 plank

Metcon

Bodyweight

Metcon (3 Rounds for reps)

3 sets

7:00 AMRAP

12 v ups

24 jumping lunges (24 DU/48 SU)

100’ sprint
Sprint counts as 1 reps

Metcon

Weighted version

Metcon (3 Rounds for reps)

3 sets

7:00 AMRAP

12 dumbbell push press (left arm)

12 dumbbell push press (right arm)

36 DU (72 SU)