0730 Meet up – 0900 Fundamentals Course

Warm-up

• 400m Run
• 20 Air Squats
• 20 Kip Swings
• 20 Push Ups (on a bench or box)

METCON

• For time:
  • Partner Run, 600 m
  • 75 Goblet Squats, 50/35 lbs
  • 90 Toes-to-bars
  • 105 Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs
  • 90 Toes-to-bars
  • 75 Goblet Squats, 50/35 lbs
  • Partner Run, 600 m