​7/31/18

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Cardio of choice (bike/row/run/jump rope) for 1-2 mins

then samson stretch down, inchworm back, 10R/10L GMB hip opener, 5 slow squats, 5 downdog-plank-cobra transitions, 10 plank shoulder taps

 

No strength/longer metcon

 

5min AMRAP each round with 3 min rest between rounds:

Round 1) 200m run, 10 SDHP( 95/65), 10 thrusters (same weight)

Rest 3 min

Round 2) 200m row, 12 T2B, 10 push-ups

Rest 3min

Round 3) 30 DU, 15 kBS (53/35), 15 situps