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Unrated – Personal Training

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Warm-up

3 Rounds:

10 Alternating Lunge Elbow to the Floor

10 Cossack Squats

:30 Handstand Hold or Plank Hold

Metcon

Rebecca Bell

Metcon (AMRAP – Reps)

AMRAP 15 Minutes:

30 Plate Hops

30 Air Squats

30 Plate to Overhead

30 Sit Ups

30 Shrimp Squats

15 Burpees

Strength

Brent SMith

Bench Press (7×1 @ 90%+)

Metcon

Brent Smith

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

50 plate hops

50 air squats

50 DB snatches (35)

50 Shrimp Squats

25 Burpees