Fitness – Tue, Oct 14

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

Warm up

2 Sets easy pace

:20 Line hops

10 Goblet squat

10 Push up

10 Hollow Rock

200m Ski erg

10 KB Swing

8 Super man

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EMOM 8:00 “Primer”

5 Power clean+ 5 Hang power clean

12 Wallball

Box jump over

10 Calorie any machine

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3X

“Full Body Engine”

2:00on

:30 transition

6 Deadlift + 3 Hang clean + 1 S2OH AMRAP 95/65

Ski erg

10 Pull up+ 10 Push up + 10 Air squat AMRAP

12 KB Swing + 12 Weighted Sit up AMRAP

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EMOM 8:00 “Finisher”

12 Knee raises/Toe to bar

:45 Flutter kick

12 KB Plank pull through

:45 Leg raises