Friday- Gym Warm Up + MAP 4

3 sets not for time:

10 GH Sit Ups

15 Hip Extensions

30 Double Unders

+

3 min @ 85-90% effort

5 Push Press, 115#

10 Deadlifts, 115#

15 Box Jumps, 24”

Rest 3 min

3 min @ 85-90%

Bike 10 Cals

10 Power Snatch, 75#

Rest 3 min

3 min @ 85-90%

4 Burpees

6 KB Swings, 53#

8 Wallball, 20#

Rest 3 min

3 min @ 85-90%

Row 15 Cals

10 Overhead Squats, 75#

Rest 3 min

3 min @ 85-90%

Run 150m

7 Toes to Bar

Warm up done

Metcon 1

2+16 reps

Metcon2

2+2 cal

Metcon3

3+10 reps

Metcon 4

2+1 cal

Metcon 5

3