WARM-UP:
-divide class into 2 groups
*Group 1: 200m Run
*Group 2: Toe Hold Squat Stretch
-switch when G1 returns
*Group 1: 200m Run
*Group 2: Weightless Overhead Squat
-switch when G1 returns
*Group 1: 200m Run
*Group 2: alt. Samson Lunge Stretch
-switch when G1 returns
MET-CON AMRAP #1:
15 min. AMRAP -
*5 x Front Squat (I used a 75 lb. barbell)(may use DBs instead)
*10 x Double-Footed Lateral Plank Hop over barbell (over and back = 1 rep)
*15 x Wall Ball (I used a 14 lb. Dynamax ball)
MET-CON AMRAP #2:
12 min. AMRAP -
*5 x Bicycle Kicking Knees-to-Elbows (hanging from pull-up bar)
*10 x Power Clean (75 lb. bar)(may use DBs instead)
*15 x Overhead Plate Walking Lunge (I used a 35 lb. plate)
MET-CON AMRAP #3:
10 min. AMRAP -
*5 x Thurster (75 lb. bar)(may use DBs instead)
*100m Weighted Run (holding Dynamax ball centered @ chest)
*15 x Overhead Plate AbMat Sit-Up (35 lb. plate)(plate touches floor overhead to floor in front of feet)
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