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Workout

WEDNESDAY FUN DAY.......

Warm-up

40-20-10
1.KB SWING
2.KB SWITCH
3.KB SQUAT
4.KB PRESS
5.KB SITUP
6.KB RUSSIAN
7. KB SWING
8. KB SQUAT
9. KB PRESS
10. KB PUSHUP

Metcon (AMRAP)

Metcon (No Measure)

35 MINUTES OF FUN...
AMRAP --- HOW FAR CAN YOU GO?
200 METER RUN OR ROW
70 JUMP ROPES SINGLE OR DU
200 METER ROW OR RUN
60 AIRSQUATS
200 METER ROW OR RUN
50 AB MAT SIT-UPS
200 METER ROW OR RUN
40 KB SWINGS
200 METER ROW OR RUN
30 KB GOBLET SQUATS
200 METER RUN OR ROW
20 TTB OR KNEE UPS
200 METER RUN OR ROW

SECIND ROUND USE THE BIKE OR RUN........

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