Metcon(BootCamp)

Friday Metcon

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 Strict Chin Ups (Underhand grip)
12 Calorie Bike
15 Russian KB Swings
Metcon (Time)
3 Rounds
30 Ab Mat Sit Ups
200m Run
30 Wall Balls 20/14
Metcon
April Abs
For Quality
3:00 Max Effort Side Plank each side