Warm Up:

400m Run

High Knees

Butt Kickers

Spiderman Stretch

Samson Stretch

Strength:

Turkish getups – work up in weight then

5 sets of 5

15 Minutes of muscle up practice bar or ring

Metcon:

4 rounds for time

20 Thruster 45/35 lbs

400m Run

50 double unders

Sign up for the 2020 Open!!! You still have time!!!

2020.1 heats will start on Saturday at 0800.