Friday: 070717 (1-5)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

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Wednesday: 070517 (1-3)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

3 RFT:
10 Dumbbell Reverse Lunge 55/35#
10 Ab-Wheel Rollout
400m Run
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

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